monday
50 bar facing burpees rest 10 min in those 10 min accumulate 1 rep max strict press at the end of those 10 minutes 50 more bar facing burpees...
24 May, 2020
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friday
Work on weakness Wod:12 min amrap 30 DU 10 shoulder to overhead (something you can do 10 in a row for at least the first few rounds)...
21 May, 2020
thursday
Korwod accumulate 2 min l sit accumilate 3 min hand stand hold accumulate 4 min plank Wod: wall sit 60 sec right into 20 wallballs rest 2 min 5 rounds ...
20 May, 2020
wednesday
Strength: 3 set of max reps strict press, goal is as heavy as you can to get around 10 to 20 reps Wod: "Helen" 3 rounds for time 400 meter run 21 KBS 12 pullups ...
19 May, 2020
tuesday
3 rounds for time 5 squat snatch 135/95 10 burpees over bar lateral rest 5 min 3 rounds for time 5 Squat cleans 135/95 10 burpees over bar lateral...
18 May, 2020
monday
front squat the heaviest you got for max reps rest 5 min repeat 2 more times so 3 rounds total Wod: "Diane" 21-15-9 DL 225/155 hspu ...
17 May, 2020
friday
Wod: for time 100 sit ups 80 step ups 60 sec plank 40 box jumps 20 devils press if you got 2 db or kb perfect if only 1 then just alternate each rep that you go overhead with...
14 May, 2020
thursday
Strength: 3 sets of max rep hspu Wod: 5 rounds for time with kb or db 50/35 right arm 5 swings to eye level 5 cleans 5 squats 5 S20 then left arm 5,5,5,5 thats 1 round do 5 rounds for time...
13 May, 2020
wednesday
Strength:15 min emom 3 squat cleans everymin on min shooters choice on weight, something that takes about or less than 30 seconds every min Wod: half murph run 800 meters 50 pull ups 100 push ups 150 air squats 800 meter run...
12 May, 2020
tuesday
20 min emom 8 wallballs 8 burpees both in same minute this should take 35 to 45 seconds every round at a consistant pace if thats too hard then do 6 and 6 or 4 and 4...
11 May, 2020