WOD: Sat 04.20.2019 “Not a Love Song”
TOMORROW: No RNG
"Not A Love Song"
In 40 Minutes
1 Mile Run
100 Front Squats (95/65)
100 Burpees
1K Row
In remaining time run as far as possible
WOD: Fri 04.19.2019 “Rear Seats”
No RNG on Sunday
"Rear Seats"
AMRAP 18
9 Hang Power Cleans (185/135)
12 Toes to Bar
15 Box Jumps (24/20)
BEAST COAST BARBELL: 4/15-4/19
Monday & Tuesday: snatch/jerk/snatch balance
A) 5×1+1 Power Snatch + OHS (3 sec pause in each OHS) @80%
B) 5×1 Split jerk (pause for 3 sec in the dip+3 sec pause in the jerk position) @80%
C) 5×2 snatch Balance @80% of 1rm snatch
Wednesday: pulls/powercleans/front squats
A) 5×2 power clean @80%
B) 5×2 Pause front squat (3 sec pause) @85%
C) 3×20 back extensions
Thursday: getting complex
A) 6x(1+1) Snatch +hang snatch (above knee) @80%
B) 6x(1+2) Clean & […]
WOD: Thu 04.18.2019 Back Squat + Bench
TODAY: No Teens
Back Squat
3×6, across
Bench
3×6, across
WOD: Wed 04.17.2019 “Don’t You Tell Me”
TODAY: No Teens
“Don’t You Tell Me”
3 Rounds
25 Deadlifts (225/155)
30/25 Calorie Bike
WOD: Tue 04.16.2019 “Boat Race”
TODAY: No Teens
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes
WOD: Mon 04.15.2019 “Sangria Wine”
TODAY: 5:30a, 9a, 5:30p and Barbell ONLY
“Sangria Wine”
50 Chest to Bar Pull Ups
100 Overhead Squats (75/55)
200 Double Under