A.) find power lifting total: squat/bench/deadlift B.) back squats: 3x5(+5), strict press: 3x6-10(+5) WOD: B only 4 rounds 50 m DB walking lunges 350 m farmer walk RM Sent from my iPhone ...
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Deadlift A.) 3x3(-50%) last weeks weight B.) 5 rep max (+10) RM Sent from my iPhone ...
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Bench press A.) [email protected]% of last weeks weight B.) 3x6-10(+5) Pull-ups: 2xME DB upright rows: 2x5(-5) week 1 WOD: 400m run 21-15-9 Push press True push-ups Pull-ups 200m run RM Sent from my iPhone ...
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Back squats A.) [email protected]% of last weeks weight B.) 3x5(+5) Plank holds: 3x30 seconds WOD: 5 rounds Rest 2 minutes between rounds 50 DU's 15 KB swings 10 FR walking lunges 50 DU's RM Sent from my iPhone ...
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Snatch warmup Snatch balance: 5x2 A.) power snatch: 2 RM in 15 minutes B.) 5x3(+5) WOD: Partner 800 m relay Then: 50/40/30 of the following: Power cleans Pull-ups Thrusters Burpees 800 m relay RM Sent from my iPhone ...
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Power cleans A.) 15 min cap to find heavy single B.) 5x3(+5) WOD: 100 KB swings *penalty: 5 chin-ups every time you rest Cash out: 800m run RM Sent from my iPhone ...
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A.) speed bench: 3x3(+10) B.) strict press: 3x6-10(+5) Flat DB bench: 2 sets (+5) 2 arm DB rows: 2 sets(+5) WOD: 4X3 min AMRAPs 3 hang power cleans 6 push press 9 push-ups Rest 1 min between rounds RM Sent...
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Deadlift A.) [email protected]% from last weeks weight B.) 5 rep max (+10) WOD: 10 rounds every 90 seconds 1 box jump 2 power cleans 3 front squats 4 bar over burpees RM Sent from my iPhone ...
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Bench press A.) 2 top sets(+10), 2 drop sets(+10) B.) 3x6-10(+5) Pull-ups: 3xME(+5) DB upright rows: 2 sets(+5) WOD: 12 min AMRAP Dynamic push-ups x 6 Toes to bar x 9 KB swings x 12 Double unders x 15 RM Sent...
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Back squats A.) 2 top sets(+20), 2 drop sets(+20) B.) 3x5(+5) Plank holds: 3x1 minute WOD: 10 min AMRAP Burped box jump x 6 Deadlift x 6 Farmer carry x 50 yards RM Sent from my iPhone ...
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