WOD

Wednesday's workout: 03/04 Squat jumps Front squats Power cleans See board for sets, reps and %'s RM Sent from my iPhone ...

Tuesday's workout: 03/03 Strict press A.) 60%x5, 70%x5, 80%xAMAP, then [email protected]% B.) 3-4x8-12(+2.5) Pull-ups: 3xAMAP Wod: push press Part I: work up to a heavy single Part II: 3 rounds using 80-85%of HS (heavy single) Power clean x...

Monday's workout: 03/02 Back squats A.) [email protected]% B.) 4x6-8(+5-10) SLDL: [email protected]% Wod: 10-1 1-10 KB swings Burpees RM Sent from my iPhone ...

Friday's workout: 02/27 Deadlift A.) [email protected]%, [email protected]% from 3 inch blocks B.) 5x5(+10) Wod: 8 min AMRAP Thrusters x 7 Pull-ups x 7 RM Sent from my iPhone ...

Thursday's workout: 02/26 Bench press: A.) 75x5, 85x3, 95%x1+ B.) 4x5(+5) Chin-ups: 4xME Wod I: 2 rounds Full gasser 50 push-ups Full gasser 90 seconds rest Wod II: 2 rounds 1/2 gasser 25 pendlay rows 1/2 gasser 60 seconds rest RM Sent from my iPhone ...

Wednesday's workout: 02/25 Box jumps: A.) [email protected]% up to new max B.) 5x3(++) Cleans: A.) [email protected]% B.) 5x3(+10) Front squats: A.) work up to 85%x1+ B.) 4x6(+5-10#) RM Sent from my iPhone ...

Tuesday's workout: 02/24 Strict press: A.) 75x5, 85x3, 95%x1+, then 65%xamap B.) 3x5(+2.5) Pull-ups: 4xME Wod: 9 min AMRAP Single arm DB push press x 7R/7L KB swings x 11 Russian twist x 20 RM Sent from my iPhone ...

Monday's workout: 02/23 Back squats: A.)Work up to 75% x AMAP B.) 3-5x8reps(+10) Wod: 5 rounds KB front rack lunges x 10(5R/5L) Ball slams x 10 Burpees(athletic) x 5 RM Sent from my iPhone ...

Saturday's workout: 02/21 Overhead squat: 5x2-3(+10) Wod: 5 rounds Teams of 2 Single arm farmer carry: 30 yards w/right, 30 yards w/left DB power snatch x 10 Tire flips x 2 RM Sent from my iPhone ...

Friday's workout: 02/20 Deadlift: A.) [email protected]% OTM B.) 5x6(+10) Wod: 10 to 1 (CF football) Front squat Pull-ups RM Sent from my iPhone ...