Tag Archives: LOTBB

0922:

Coach Audi.  WU: 10 burpees, 10 v-ups, 20 walking lunge steps STRENGTH: DL 4X3@80% WOD1: 3 minute Amrap 6 Thruster 65/45 6 LOTBB Rest 3 minutes WOD2: Death by thruster/BJ 10min cap. 1 Thruster 115/85 1 box jump 24”/18” GA: Scale the load hit the reps.

0843:

WU: GET ATHLETES WARM!!!!!! Do not start this with a cold body. WOD: Death by EMOM– add 1rep every minute on minute till detonation! If you fail at rd 7 or lower then run 1000 m immediately. Thruster 95/65 LOTBB (1-fer) STRENGTH: 8X2 DL @ 85% GA: Scale thruster light /use standard burpee type. Running… Read More »

0788:

WU: set up and get ready ready WOD: running clock. be responsible to prepare bb for each capsule. 2 MINUTES: 4 DL 155/115 6 box jumps Rest 2 minutes 4 Minutes: 4 Power cleans 115/75 6 box jumps Rest 4 minutes 6 Minutes: 2 power cleans 135/95 4 up and over box jumps 6 LOTBB… Read More »

0644:

WU: 10 minutes, 5 KTE, 5 push-ups, 6 bb HPC-PP, We performed this bb movement Monday. Use it refine and get familiar. WOD: 15 MIN AMRAP 3 GTO 10-20# heavier from Mondays bb wt. total.  (power clean – push press) 10 pull ups Run 350 m 6 LOTBB STRENGTH: DL 2×5@40% 2×5@50% 2×5@60% GA: 4,6… Read More »

0625:

WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee STRENGTH: Press 65%X5 75%X5 85%X5 Accessory – 3/6/9or 10 chins between sets. WOD: 12 min EMOM 5 hang power clean 2/3 BW or 155 5 LOTBB