September 23, 2020

Strength:

10 MINS TO FIND A 1RM SQUAT CLEAN

THEN..
10 MIN EMOM: 3 TNG SQUAT CLEANS @ 70% OF 1RM

WOD:

FRIENDLY FRAN
3 ROUNDS:
21 THRUSTERS (RX 95/65, RX + 115/85)
21 C2B

September 22, 2020

Strength:

12 MIN EMOM:
8 FLOOR PRESS + 8 ARNOLDS PRESS WITH DB

WOD:

NASTY NANCY
5 ROUNDS:
500M RUN
15 OHS (RX 115/ 75, RX+ 155/105)
15 BAR FACING BURPEES

September 21, 2020

Strength:

3 ROUNDS:
12 BACK SQUAT @ 70% OF HEAVY + 1 TRIP FRONT RACK DOUBLE KB WALKING LUNGE

WOD:

3 ROUNDS:
800M RUN
21 T2B
12 DL (275/ 160) 

March 20, 2020

Strength:

15 MINS TO FIND A 1RM FRONT SQUAT

WOD:

BRADLEY
10 ROUNDS
100M SPRINT
10 PULL UPS
100M SPRINT
10 BURPEES
*30 sec rest

March 19, 2020

Strength:

15 MINS TO FIND A 1RM SQUAT SNATCH

WOD:

12 MIN AMRAP:
12 V-UP SIT UPS
5 SQUAT CLEANS (RX 115/75, RX+ 135/95)
50 DU

March 18, 2020

Strength:

HSPU WORK

WOD:

800M RUN
100 DU
50 DB SNATCH
100 DU
800M RUN

March 17, 2020

Strength:

15 MINS TO FIND A 1RM SQUAT CLEAN

WOD:

KELLY
5 ROUNDS
400M RUN
30 BOX JUMPS (24/20)
30 WB (20/16)

March 16, 2020

Strength:

15 MINS TO FIND A 1RM SPLIT JERK

WOD:

4 ROUNDS
200M RUN
50FT. HANDSTAND WALK
25 KBS
10 S2OH (115/75)

March 13, 2020

Strength:

NO STRENGTH

WOD:

5 ROUNDS
3 ROPE CLIMBS
10 T2B
21 OH WALKING LUNGES (45/25)
400M RUN

March 12, 2020

Strength:

SNATCH PULLS 3 X 2 @ 110%

THEN..
SQUAT SNATCH 3 X 3 @ 80% CLIMBING

WOD:

15 MIN AMRAP
50 DU
20 ALT SINGLE LEG V-UP SIT UPS
10 DB DOUBLE FRONT SQUAT
*EMOM 3 Burpees