Category: WOD

WOD 11/18/19

Strength: Power Snatch 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 18: 10 Power Snatch (75/45) 5 HSPU (15 Hand Release Push Up) 10/7 Cal Row 5 Burpee …
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WOD 11/17/19

Strength: Strict Press 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 1 Rep   WOD: Death By Burpees: Min 1: 1 burpee Min 2: 2 burpees Min 3: 3 burpees Min 4: 4 …
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WOD 11/16/19

Strength: Front Squat 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 1 Rep   WOD: Deck of Death Partner WOD: Club = Box Jump Spade = Wall Ball Heart = Cal Row Diamond …
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WOD 11/15/19

Strength: Complex: 1 Power Clean + 2 Thrusters   Attempt complex at least 5x, adding weight after each successful set.   WOD: AMRAP 18: 21-15-9-15-21 Thrusters Burpees  


WOD 11/14/19

Strength: Back Squat 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 18: 10 Burpees 10/7 Cal Row 15 Wall Balls 20 Double Unders (50 Singles)    


WOD 11/13/19

Strength: Bench Press 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 rep (added weight) 3 rep (added weight) 3 rep (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 16: 12 Box Jumps (24/20) 18 KB Swings 24 Straight Legged Sit Ups 10/7 Cal Row