WOD

WOD 6/25/19

Strength: Strict Press: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep WOD: 6 Rounds 20 Ground To Overhead w/ Plate (45/25) 20 Double...

WOD 6/24/19

Strength: Front Squat Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep WOD: 7 Rounds for time: 250 M Row 20 Wall Balls 10 Front Squat...

WOD 6/23/19

Strength: Bench Press: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep WOD: EMOM 16 Min Min 1: 20 Push-Ups Min 2: 20 Sit Ups Min 3: 20...

WOD 6/22/19

Deadlift: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 3 Rounds For Time: 50 Air Squats 40 Sit Ups 30 Double Unders 20...

WOD 6/21/19

Strength: Thruster Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 7 Rounds For Time: 4 Thrusters (95/65) 8 Burpee Over Bar 12...

WOD 6/20/19

Strength: Push Press: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   AMRAP 15: 6 Deadlifts (95/65) 6 Hang Power Cleans (95/65) 6...

WOD 6/19/19

Strength: Back Squat Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 20 Overhead Lunge (10 each leg) (45/25) 200 M Run 20 Air...

WOD 6/18/19

Strength: Handstand Push-up Work Choose a variation and perform 10 sets of 10 in 15 min: Dumbbell Strict Press Hand Release Pushup Pike Push Up Pike Push Up (on box) Kipping Handstand Pushup If you cannot get a set of 10 just continue until failure.   WOD 8 Rounds 5...

WOD 6/17/19

Pull-Up Practice: Choose a pull-up variation: Ring Pulls Banded Pull-Ups Negatives Strict Pull Ups Choose one variation and perform 10 sets of 10   WOD: "Cindy" 5 Pullups 10 Pushups 10 Air Squats AMRAP 20 min

WOD 6/16/19

Strength: Rope Climb Practice Mod 1: bending hips and knees (from floor) Mod 2: bending just at the hips (from floor) Mod 3: rigid body (from floor) Spanish Twist or J Hook technique (18 min)   AMRAP 20: 3 Rope Climbs (or modified version) 25 Air Squats 15 KB...

WOD 6/15/19

Strength: Hang Power Clean Build to a heavy 3 reps in 15 min Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: "DT" 5 Rounds: 12...

WOD 6/14/19

Strength: Deadlift: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 21-18-15-12-9 Deadlift (95/65) Double Under 200m Run...

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