Friday 08072020

Warmup STRENGTH Clean and Jerk Complex On the 2 min x 5 Rounds 2 Power Cleans 2 Front Squats 2 Push Jerks WOD 20 min cap 25 toes to bar 50 double unders 15 squat cleans 85/115 25 toes to bar 50 double unders 13 squat cleans 115/155 25 toes to bar 50 Double unders 11...

Thursday 08062020

20 min ROM Stretch Core workx3  10 hollow rocks 5 vsnaps 5 vtucks WOD Partner Buy in 50 kB swings 70/53 4000 m row Emom the rower must get off and do 7 kB swings ! Cash out 50 kB swings *Scaled 3000 m row...

Wednesday 08062020

Warmup Skills- 10 min complete 5-7 Legless rope climbs Or rope climb progressions Practice j hook or wrap Strength 10 min Even – 10 dubmbell bench press Odd – 10 perfect pushups WOD Complete as many rounds as possible in 7 minutes of: 20 dumbbell push...

Tuesday 08042020

Warmup Core x3 15 vsnaps 10 plank up downs 5 strict toes to bar Strength x10 min Emom Odd -3/5 bmu or 5/7 ctb/ pull-ups/ RR Even -5 deadlifts start at 60 % build WOD 3 rds Run 400 m 25 wallballs 20/14 20 front rack lunges 115/85 15 burpee over...

Friday 07312020

Warmup Core 3 rounds: 4 Turkish Get Ups 10 Birddogs 5  strict pull-ups Strength 5 sets 3 RMU / 3 rows 3 dips 5 pause back squats (1 sec)build WOD 2 min on 30 sec rest x6 rds 50 double unders 5 power snatch 95/65 Max cal row or bike Score =...