STRENGTH:
EMOTM for 5:00
5 Deadlifts @ 70-80%
10 Push Ups
WOD:
For Time:
21-15-9
Front Squat (135/95#)
Push Jerk (135/95#)
Author Archive
May 17, 2013 by Matt
May 18th, 2013
EMOTM for 6:00 3 Snatch @ 60-75% of 1RM *Tap-and-go WOD: AMrAP in 10:00 5, 10, 15…etc. Overhead Walking Lunges (45/35#) Toes-to-Bar Burpees
May 16, 2013 by Matt
May 17th, 2013
STRENGTH: Back Squat 5-3-1+ WOD: With 12:00 on the clock… Row 750m Then, complete AMRAP of: 10 Push Ups 15 Wall Balls (20/14#) 20 Sit Ups
May 15, 2013 by Matt
May 16th, 2013
STRENGTH: Spend 20:00 to establish a 5RM: Push Press WOD: 3 Rounds for Time: 30 Box Jumps (24/20″) 15 Slam Balls (30/20#) Run 300m *Friday at 7:00 is Foundations Graduation. We are doing a mock class with the regularly programmed STRENGTH and WOD. Can anyone come WOD with our newbies and welcome them into the [...]
May 14, 2013 by Matt
May 15th, 2013
STRENGTH: Every :30 for 5:00 3 Deadlifts @ 50-65% of 1RM WOD: For Time: 25-20-15-10-5 Kettlebell Swings (70/55#) 5-10-15-20-25 Chest-to-Bar Pull Ups
May 13, 2013 by Matt
