Monthly Archives: January 2018

1819:

1819: Thursday 2/1 STRENGTH: 6×2 DL Wod: FT 1000 m run 21 thrusters 21 pull ups 800 m run 15 thrusters 15 pull ups 600 m run (center bridge) 9 thrusters 9 pull ups

Category: WOD

1818:

1818: Wednesday 1/31/18 A. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk… Read More »

Category: WOD

1817:

1817: Tuesday STRENGTH: EMOM 8 1 power snatch + 2 OHS (You can only go as good as you OHS?) Wod: Cindy say hello to Randy! A. amrap 10 5 pull ups, 10 push ups , 15 squats Rest 5 minutes 75 power snatch 75/53 (cap -13) * Must run 100 m on the minute… Read More »

Category: WOD

1816:

1816: Monday 1/28 STRENGTH: EMOM 8 1 power clean + 1 push jerk + 1 split jerk (climbing) A. 4X10 barbell rollouts (use BB from strength) B. 12 minute amrap 6 CTB or pull ups 10 db snatch 30 DU

Category: WOD

1814:

1814: Friday 1/26 STRENGTH: wide grip b. press 6X2 wod: The Chief 5 x 3 minute rounds – rest 1 minute after each round 3 Power clean 135/95 6 push ups 9 squats or 6 pistols (specify on WB if use pistol squat)

Category: WOD

1813:

1813: Thursday 1/25 STRENGTH: Pause DL 6X2 Coaches will implement tempo (work at 40-70 ME) wod: Amrap 20 – Teams of 3 7 kb swings 70/53 cal row 10/7 or bike? 7 bb thrusters 95/65 relay style – athletes will finish full round before switching. Focus on your FAST yet standard meeting effort for a… Read More »

Category: WOD