Monday July 29, 2013
Lift: 3RM Strict Press WOD: 15min AMRAP 20 Double Unders 15 Hand Release Push-ups 10 Medball Cleans 20/14 * Every 3rd minute stop where you... Read More
Friday July 26, 2013
Lift: Max distance broad jump Wod: 5RFT 10 Pistols 10 Ring Dips 10 KB Snatches 53/35
Wednesday July 24, 2013
EMOTM x 16min 100m Sprint * all out max effort
Tuesday July 23, 2013
Lift: Front Rack Lunge 10-8-6-4-4 *the number dictates total reps, not reps each leg. WOD: 15min AMRAP – 200m Run – 10 Deadlifts 135/95 – 1... Read More
Monday July 22, 2013
Monday, July 22nd, 2013 Lift: Press Complex= 1 strict press/2 push press/3 push jerk 8 Sets of the complex *emphasize the split jerk *increasing weight... Read More
Friday July 19, 2013
Lift: 3RM Box Jump WOD: 21-15-9 OHS 135/95 Ring Dips
Thursday July 18, 2013
“Santiago” 7 RFT 18 dumbbell hang squat cleans @35/20LBS 18 pull-ups 10 power cleans @135/95LBS, 10 handstand pushups -if no dumbells are available the hang... Read More
Wednesday July 17, 2013
Lift: 3RM Bench WOD: Partner 3k Row 3k per team
Tuesday July 16, 2013
Lift: 3RM Deadlift WOD: 15min AMRAP 10 OHWL 45/25 10 KB Swing 53/35 10 Burpees to 6in Target
Monday July 15, 2013
Lift: 2RM Snatch *reps should be touch-and-go or damn near it. * also note that a Snatch is and will forever be understood as receiving... Read More