5/23/17, Tuesday

Posted: May 22, 2017 in WODs
5/23/17, Tuesday
 
Skill: Pistol
 
8RFT
200m Run w/MB
12 UB WB 20/14

5/22/17, Monday

Posted: May 21, 2017 in WODs
5/22/17, Monday
 
Strength Day B3:
1) Press 5×6 @60/65/70/75/80%
2) DB Row 5×6 ea arm
3) FS 5×6 @same%
4) Tempo Snatch DL 5×3 10s up/down @same%
5) BB Curls 3×10 ascending #, BB Roll out 3×10
6) 4×3 Snatch, C&J @Bar
(Technique, Speed, Form)

5/20/17, Saturday

Posted: May 19, 2017 in WODs
5/20/17, Saturday
 
MURPH @10am
 

5/19/17, Friday

Posted: May 18, 2017 in WODs
5/19/17, Friday
 
Age Group Online Qualifier WOD #4
2RFT
10 DL 315/225
20 Def HSPU 4.5/3
30 FS 95/65
 

5/18/17, Thursday

Posted: May 17, 2017 in WODs
5/18/17, Thursday
 
3RFT w/3 people Team
 
100 Calorie Row
50 Bench Press (135/85)
400m Team Run
 
One on erg, one for bench, the last one for spotting bench press. When you complete Row & Bench, run together.

5/17/17, Wednesday

Posted: May 16, 2017 in WODs
5/17/17, Wednesday
 
Strength Day A3:
1) BS 5×6 @60/65/70/75/80%
2) Bench 5×6 @same%
3) Clean DL 5×6 @same%
4) 50 Strict PU, 50 GHD SU
5) 4×3 Snatch, C&J @Bar
(Technique, Speed, Form)

5/16/17, Tuesday

Posted: May 15, 2017 in WODs
5/16/17, Tuesday
 
1mi Run
21 KBS, 21 Gob Sq 70/55
800m Run
15 KBS, 15 Gob Sq 70/55
400m Run
9 KBS, 9 Gob Sq 70/55