WOD

WOD 4/13/19

Strength: Pull-Up Progressions Choose one to work on for 15 min: negatives banded pull-ups (use less resistance than usual) barbell pull-ups (with box) strict pull-ups all variations will be shown in class   WOD: For Time: 80-40-20-40-80 Air Squats 40-20-10-20-40...

WOD 4/12/19

Strength: Deadlift Build to heavy 1 rep in 15 min Rep Scheme: 10-7-5-3-1-1-1   WOD: For Time: (16 Min Cap) 3 Deadlifts (225 / 155) 6 Burpees Over Bar 9 Wall Balls (20/14)

WOD 4/11/19

Strength: Thruster Build to heavy 3 reps in 15 min Rep Scheme: 10-7-5-3-3-3   WOD: AMRAP 20: 25 Double Unders 10 Toes to Bar 10 Hand Release Pushups 15 Thrusters (95/65)

WOD 4/11/19

Strength: Overhead Squat Build to a heavy 1 rep in 15 min Rep Scheme: 10-7-5-3-1-1-1   WOD: AMRAP 18 Min: 10 Deadlift 5 Hang Power Snatch 10 Overhead Squats 5 Burpees Over Bar 200 M Run

WOD 4/10/19

Strength: Power Clean Build to heavy single in 15 min. rep scheme: 10-7-5-3-1-1-1   WOD: AMRAP 20 Min: 7 Power Cleans (135/95) 7 Burpees 200M Run

WOD 4/9/19

Strength: Clean & Jerk 1 Clean (power or squat) + 1 Push Jerk Build to a heavy 1 rep Clean & Jerk in 15 Min Start with empty bar.   WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Clean and Jerks (115/80) 30 Double Unders after each set

WOD 4/8/19

Strength: Push Press Build to a heavy 1 rep Rep Scheme: 10-7-5-3-1-1-1 GOAL: heavy 1 rep   WOD: "Dirty Thirty" For Time: 30 Box Jumps 30 Jumping Pullups 30 KB Swing (35/26) 30 Lunges 30 Knees-To-Elbows 30 Back Extensions 30 Wall Balls 30 Burpees 30 Double...

WOD 4/7/19

Strength: Deadlift Build to a heavy 3 reps rep scheme: 10-7-5-3-3-3-3   WOD 8 rounds 200M Run 15 Box Jump 15 Wall Balls 20 min cap

WOD 4/6/19

Strength: Front Squat Build to heavy 1 rep in 15 min. rep scheme: 10-7-5-3-1-1-1   WOD AMRAP 18 5 Cal Row 10 Box Jump 15 Wall Ball 20 Sit Up  

WOD 4/5/19

Strength: Back Squat Build to a heavy 3 reps in 15 min 10-7-5-3-3-3 rep scheme   WOD: Partner WOD partner 1: 10 Goblet Squat partner 2: 10 Goblet Squat 4 synchronized burpees partner 2: 10 DB Box Step Up (35/20) partner 1: 10 DB Box Step Up (35/20) 4 synchronized...

WOD 4/4/19

Strength: Push Jerk Build to a heavy 3 reps 10-7-5-3-3-3   WOD: 20 min: 50-40-30-20-10 Goblet Squat Double Under Sit Up  

WOD 4/3/19

Strength: Bench Press Build to a heavy 3 reps in 15 minutes 10-7-5-3-3-3 always start with empty bar for 10 reps   WOD: AMRAP 18: 10/7 Cal Row 7 Box Jumps 10 Sit Ups

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