friday
Strength: find 5 rep max push jerk Wod: 9-15-21 cal bike DB step overs 50's/35's...
16 July, 2020
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wednesday
Strength: DL 3x12 about 60% Wod: 5RFT 5 RMU 5-4-3-2-1 squat clean and jerk 185/205/225/245/265 125/145/155/165/175...
14 July, 2020
tuesday
Strength: work to heavy clean and jerk double (15 min) Wod: 3RFT 400 meter run 40 feet handstand walk (20'/20') 10 burpee box jump overs...
13 July, 2020
monday
Strength: back squat 3x12 plus or minus 60% Wod: For time DU 100-80-60-40-20 WB 50-40-30-20-10...
12 July, 2020
friday
strength: work to heavy 3 rep push press Wod: 3 RFT 10 GHDSU 10 DB snatch 50/35 10 GHDSU 10 DB clean and jerks (Double) 50/35...
09 July, 2020
thursday
Strength: Find you 1 rep max DL 50-40-30-20-10 DU 10-8-6-4-2 power cleans 185/125...
08 July, 2020
wednesday
Korwod: 100 leg raises over KB or parrallet 2 min hollowman hold Wod: 10 min EMOM for max cal bike stop emom and do 3 PHSPU or 5 kipping hspu even at 0:00 ...
07 July, 2020
tuesday
Strength: 10 min EMOM 1-low hang power snatch+power snatch 2-low hang squat snatch+squat snatch Wod: For time 50 burpee box jump overs 30 snatch 155/105 10 rope climbs...
06 July, 2020
monday
Strength: death by back squat max 10 reps rx about 225/155 Wod: 10 min EMOM 15/12 cal row...
05 July, 2020