WOD: Fri 07.12.2019 “Go Loko”
"Go Loko"
With a Partner
AMRAP 18
200 Meter Plate Carry (45/25)
300/250 Meter Row
WOD: Thu 07.10.2019 “It’s You”
"It's You"
4 Rounds
18 Hang Cleans
15 Front Squats
12 Push Jerks
Rest 2 Minutes
WOD: Wed 07.10.2019 “One Thing Right”
"One Thing Right"
5 Rounds
20/15 Calorie Bike
15 Kettlebell Swings (53/35)
10 Burpees
DAYBREAKERS of the MONTH: Heather + Amanda
Read why Heather and Amanda are a special part of our community!
BEAST COAST BARBELL: 7/8-7/13
Monday/Tuesday;
A) Emom10: 3 hang snatch (knee) @65%
B) Every 90 sec for 6 sets: 2 hang Snatch + snatch (floor) @75%
C) Every 2 mins for 4 sets: 1 hang snatch + 1 snatch @85%
Wednesday:
A) 5x(3+1) Front squat + jerk (from the rack) @75% of c&j
B) 4x(2+1) front squat +jerk @80%
C) 3x(1+1) Front squat jerk @85-90% of C&j
Thursday:
A) 7×5 Back squat @75%
B) work up to heavy clean triple (not touch and go)
Saturday:
A) […]
WOD: Tue 07.09.2019 “Thinking Too Much”
Power Clean
3 Reps Heavy
"Thinking Too Much"
AMRAP 7
Up Ladder by 1 rep
1 Power Clean (185/135)
1 Box Jump (24")
2 Power Clean
2 Box Jumps
Etc...
WOD: 07.08.2019 “On a Roll”
"On a Roll"
200 Meter Run
20 Hang Power Snatch (95/65)
200 Meter Run
20 Push Press (95/65)
200 Meter Run
20 Hang Power Snatch (95/65)
200 Meter Run
20 Push Press (95/65)
200 Meter Run