WOD 112817 TUESDAY
STRENGTH EVERY :90 X 10 1 POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT + 1 SPLIT JERK RX+/RX “ELIZABETH” 21-15-9 SQUAT CLEAN (135/95) STRICT RING DIP/KIPPING RING DIP FITNESS “ELIZABETH” 21-15-9 SQUAT CLEAN (95/65) JUMPING RING DIP
WOD 112717 MONDAY
STRENGTH PROGRAM WEEK #4 DAY 1: BACK SQUAT 4 x 5 @ 65% 4 x 5 @ 70% HANG MUSCLE SNATCH Build to Heavy Single DAY 2: SNATCH 4 x 2 @ 65% 3 x 2 @ 70% 2 x 2 @ 75% 2 x 1 @ 80% SNATCH BALANCE 5 x 1 @ 80% […]
WOD 112617 SUNDAY
SPARTAN in teams of 2: AMRAP 6 Partner 1: 50m prowler Partner 2: max burpees 2:00 rest AMRAP 6 Partner 1: 1 round Cindy Partner 2: max sit up AMRAP 6 Partner 1: 20 kb swing + 10 box jump/step up Partner 2: max cal row 2:00 rest AMRAP 6 Partner 1: 4 ttb/k2w + 6 reverse […]
WOD 112517 SATURDAY
STRENGTH EMOM 10 3 T&G POWER SNATCH WOD RX+ 4 RFT 50 AIR SQUAT 10 POWER SNATCH (135/95) RX 4 RFT 50 AIR SQUAT 10 POWER SNATCH (95/65) Fitness 4 RFT 30 AIR SQUAT 10 POWER SNATCH (75/55)
WOD 112417 FRIDAY
WOD RX+ 5 ROUNDS 2:00 CLOCK 50 DU 20 KB SWING (53/35) AMRAP CAL BIKE 2:00 REST BETWEEN ROUNDS RX 5 ROUNDS 2:00 CLOCK 30 DU 20 KB SWING (53/35) AMRAP CAL ROW 2:00 REST BETWEEN ROUNDS Fitness 5 ROUNDS 2:00 CLOCK :30 DU ATTEMPTS/50 SINGLES 20 KB SWING AMRAP CAL ROW 2:00 REST BETWEEN […]