tuesday
Strength: strict press 5x3 work to heavy Wod: festivus wod 2 5 min amrap 3 curtis p 115/85 85/55 (power clean+lunge+lunge+shoulder to overhead) 9 box overs 24/20 rest 1 min for time 100 DU or 150 singles...
16 March, 2020
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monday
Strength: Front squats 5x3 work to heavy 3 Wod: festivus wod 1 10 min AMRAP 20 burpee over bar 30 back squats 115/85 85/55 40 sit ups 30 back squats 20 burpees over bar...
15 March, 2020
friday
strength: DL work up to 5 heavy singles Wod: "gautlet" 21-15-9 of hang power snatch OHS 50-50-50 DU...
12 March, 2020
thursday
Strength: find your 1 rep max clean and jerk Wod: 9 min AMRAP "just keep movin and groovin" 9 burpee 6 c2b 3 clean 135/95...
11 March, 2020
wednesday
Korwod: max hold, then rest 1 min repeat hollowman hold l sit plank handstand hold Wod: "look at dem legs" 10-20-30-40 cal row or bike wallballs...
10 March, 2020
tuesday
Strength: snatch 5 sets of triples between 70-85% Wod: 5RFT "aint no body got time for that" 8 db step overs 50/35 3 clean and jerk 205/145...
09 March, 2020
monday
Strength: Back squat work up to 5 heavy singles Wod: 30 hspu rest 3 min 20 hspu ...
08 March, 2020
friday
25 min emom 1- 10 cal bike 2- 15 KBS 53/35 3- 3 snatches shooters choice 4- 10 Pullups 5- rest ...
05 March, 2020
thursday
Strength: find 1 rep max snatch Wod: 2 RFT "simply irresistible" 50 cal row 40 wallball 30 lunges 20 push ups...
04 March, 2020
wednesday
Work on weakness Wod: 12-9-6-9-12 "Down Up" DL 315/205 bar facing burpees...
03 March, 2020