WOD: Sun 04.14.2019 RNG 8am
TOMORROW: 5:30a, 9a, 5:30 and Barbell ONLY!
WOD: Sat 04.13.2019 “No Faux”
THIS MONDAY
“No Faux”
AMRAP 17:
60 Calorie Row
50 Kettlebell Lunges (53/35)
40 Sit Ups
30 Push Ups
20 Bar Muscle Ups
WOD: Fri 04.12.2019 “Remind Me to Forget”
Barbell Complex
Clean Pull + Power Clean + Front Squat + Jerk
5 Sets, Building
“Remind Me to Forget”
45 Deadlift
35 Hang Power Cleans
25 Jerks
15 Front Squats
WOD: Thu 04.11.2019 “Front Porch”
Marathon Monday, April Vacation, Mock Meet...
"Front Porch"
25-20-15-10-5 Bike For Calories
5-4-3-2-1 Legless Rope Climbs (Wayland do 7-6-5-4-3)
WOD: Wed 04.10.2019 Row
Marathon Monday, April Vacation, Mock Meet...
Row
10 x 150 Meters
Rest :90
BEAST COAST BARBELL: 4/8-4/13
Monday & Tuesday: snatch/jerk/snatch balance
A) 5×2+2 Power Snatch + OHS (3 sec pause in each OHS) @75%
B) 5×2 Split jerk (pause for 3 sec in the dip+3 sec pause in the jerk position) @70%
C) 5×3 snatch Balance @75% of 1rm snatch
Wednesday: pulls/powercleans/front squats
A) 5×3 power clean @70%
B) 5×3 Pause front squat (3 sec pause) @80%
C) 5×3 Romanian deadlift @65% of deadlift
Thursday: getting complex
A) 6x(1+2) Snatch +hang snatch (above knee) @75%
B) […]
WOD: Tue 04.09.2019 “Daniel”
Marathon Monday, April Vacation and Mock Meet...
“Daniel”
50 Pull Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull Ups