WOD 09/02/2016 FRIDAY
10 Minutes to find Max Height Box Jump Rx’d 20 Minute AMRAP 60 DB Snatch 10 Box Jumps (24/20) 50 DB Snatch 20 Box Jumps 40 DB Snatch 30 Box Jumps 30 DB Snatch 40 Box Jumps 20 DB Snatch 50 Box Jumps 10 DB Snatch 60 Box Jumps * Use a DB 1/4 of […]
WOD 090116 THURSDAY
RXD Max 1km Row Rest 3min Max Set Front Squat @ (115/75lbs) Rest 3min Max 500m Row Rest 2min Max Set Front Squat @ (115/75lbs) Rest 2min Max 250m Row Rest 1min Max Set Front Squat @ (115/75lbs) * Without putting BB down. FITNESS Max 750m Row Rest 3min 20 Front Squat @ (45/35lbs) Rest […]
WOD 083116 WEDNESDAY
STRENGTH: (15min) to Perform Workout Clean and Jerk 5-3-1 * Perform a set every 5min to get maximum rest. HERO WOD “Horton” 9 Rounds for Time with a Partner of: 9 Bar Muscle-ups 11 Clean and Jerks (155/105lbs) 50-yard Buddy Carry Share the work with your partner however you choose, with only one person working […]
WOD 083016 TUESDAY
CONGRATULATIONS TO THE WORCESTER POLICE SWAT TEAM FOR TAKING 6TH PLACE IN THE CONNECTICUT SWAT CHALLENGE STRENGTH: Speed Bench Press against bands, 8X3 at 50% Bar Weight RXD: 12min Min 1: 20 KB Swing (24/16kg) Min 2: 10 Ring Dips FITNESS: 12min Min 1: 15 KB Swing Min 2: 10 Pushups
WOD 082916 MONDAY
Strength: Power Snatch 3 x 3 Reps * Increase the load a little each set. Do them any way — touch and go or reset each time. They should look perfect! Then: EMOM 10min 1 Power Snatch * Continue to add weight each minute until they get really close to a max and then have […]