Past Entries

Thursday 8-16-18

10-9-8-7…..1

Clean

Wt’d Strict Pull up

10: 165/115 – 5/3

9: 175/125 – 9/5

8: 185/135 – 13/9

7: 195/140 – 18/13

6: 205/145 – 26/18

5: 215/150 – 35/25

4: 225/155 – 44/30

3: 235/165 – 53/37

2: 245/170 – 62/44

1: 255/175 – 70/53

Thursday 8-9-18

15:00 – To build to a Power Snatch Heavy Single

WOD

21-15-9 Games Complex

8 Deadlift 165/115

7 Power Clean

6 Power Snatch

8 Pull ups

7 C2b

6 BMU

6 Deadlift 165/115

5 Power Clean

4 Power Snatch

6 Pull ups

5 C2b

4 BMU

4 Deadlift 165/115

3 Power Clean

2 Power Snatch

4 Pull ups

3 C2b

2 BMU

Tuesday 8-7-18

20 EMOM

1 Deadlift (75% C+J 1RM)

1 Squat Clean

1 Front Squat

1 Jerk

Finisher:

3x

10-12 Forward/Reverse Lunges

10-12 Ring Tricep Extensions

10-12 Ring Bicep Curls

Friday 8-3-18

2:00 AT EACH STATION

Max calorie row

Max Thrusters 95/65

Max Calorie Row

Max Power Snatch 95/65

Max Calorie Row

Max Squat Clean 95/65

1:00 AT EACH STATION

Max calorie row

Max Thrusters 95/65

Max Calorie Row

Max Power Snatch 95/65

Max Calorie Row

Max Squat Clean 95/65

Monday 7-30-18

0:00-7:00

Run 1,000

7:00-14:00

10-9-8-7….1

Box Jumps 24/20

Pull ups

14:00-21:00

21-15-9

Wallball 20/14

Kb Swing

H-R Push-ups

21:00-28:00

50 Sit ups

50 Burpees

50 Sit ups

28:00 – 35:00

Row 1500/1200