Author: IronBornAdmin

WOD 2/16/19

Strength: Barbell Complex: 1 Power Snatch + 2 Overhead Squats Attempt at least 5x WOD: 5-10-15-20-15-10-5 Burpees Overhead Squats (95/65)

WOD 2/15/19

Strength: Barbell Complex Hang Power Clean + 2 Push Jerk Attempt complex 5x Start with empty bar; add weight with each attempt. WOD: AMRAP 10 Min 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jumps (24/20) SCALED: 5 Shoulder to Overhead (scale weight appropriately) 10 Deadlift (scale weight appropriately) 15 Box Jumps (scale …
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WOD 2/14/19

Strength: Power Snatch 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight GOAL: heavy 3 reps WOD: Open Workout 11.1 AMRAP 10 min 30 Double Unders 15 Power Snatches (75/55) SCALED: 60 jump rope 15 Power Snatches (scale weight appropriately)

WOD 2/13/19

Thruster Review 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight GOAL: heavy 3 reps WOD Open Workout 15.3 7 Muscle Ups (or pullups / banded pullups / ring pulls) 50 Wall Balls 100 Double Unders (or 200 singles) 14 min cap

WOD 2/12/19

Strength: Deadlift: 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Reps   WOD: Open Workout 18.4 “Diane” 21-15-9 Deadlift (225/155) Handstand Pushups 9 min cap   SCALED: Deadlift (135/95) Hand Release Push Ups