WOD

WOD 2/13/20

Strength: Front Squat: 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: 12-11-10-9-8-7-6-5-4-3-2-1 Chest To Bar Pull Ups (same number if...

WOD 2/12/20

Strength: Hang Power Snatch: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) GOAL: Heavy 5 Rep   WOD: 5 Rounds: 5 Hang Power Snatches 5 Burpees Over Bar 25...

WOD 2/11/20

Strength: Back Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) GOAL: Heavy 5 Rep   WOD: AMRAP 18 Min: 10 Hand Release Push Up 10 Box Jumps 100M Row 20...

WOD 2/10/20

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 2/9/20

Strength: Power Clean: 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: AMRAP 18: 15 Power Cleans 15 Lateral Burpees Over Bar 7/5 Cal Row 15...

WOD 2/8/20

Strength: Thruster: 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: For Time: 5-10-15-20-15-10-5 Thruster (75/45) Ground to Overhead...

WOD 2/7/20

Strength: Deadlift: 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: AMRAP 18: 20 Deadlifts (95/65) 10 Burpee Over Bar 15 Wall Balls 100...

WOD 2/6/20

Strength: Push Press 10 reps empty bar 7 reps added weight 5 reps added weigh 3 reps added weight 1 rep added weight 1 rep added weight 1 rep added weight GOAL: heavy 1 rep WOD: AMRAP 15 15 Goblet Squat 15 Push Ups 15 Overhead Plate Lunge 8/4 Cal...

WOD 2/5/20

Strength Front Squat: 10 reps w/ empty bar 7 reps w/ added weight 5 reps w/ added weight 3 reps w/ added weight 1 reps w/ added weight 1 rep w/ added weight GOAL: heavy 1 rep   WOD; For Time 100 M Row, 21 Toes To Bar, 21 Burpees 100 M Row, 18 Toes To Bar, 18...

WOD 2/4/20

Strength: Power Snatch: 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: 18 minute cap: 7 Rounds for time: 10 Power Snatch (75/45) 5...

WOD 2/3/20

Strength Pull Up Practice: Pick a Pull Up Type / Modification & complete 8 sets of 10. negatives banded pullups kipping pullups strict pullups   WOD; Benchmark "Cindy" AMRAP 20: 5 Pull Ups 10 Push Ups 15 Air Squats

WOD 2/2/20

Strength Strict Press: 10 reps w/ empty bar 7 reps w/ added weight 5 reps w/ added weight 3 reps w/ added weight 1 reps w/ added weight 1 rep w/ added weight GOAL: heavy 1 rep   WOD; AMRAP 18 Min: 5 Wall Balls 10 Burpees 15 Air Squats 30 Double...

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