WOD: 03.13.2019 “Move to Miami”
"Move to Miami"
2 Rounds
25 Deadlifts (225/155)
25 Knees to Elbow
25 Ring Dips
WOD: Tue 03.12.2019 “Complicated”
"Complicated"
AMRAP 15
15/10 Calorie Bike
15 Dumbbell Thrusters (50/35)
15 Kettlebell Step Ups (53/35)
BEAST COAST BARBELL: 3/11-3/16
Mon/Tue:
A) 4 sets 3 position power snatch (hips, above knee, below knee) @70%
B) 4 sets 3 position snatch @80%
C) 5×3 overhead squat holds (take bar from the rack) (hold bottom position for 3 secs, each rep) go by feel regarding weight, ideally 50-65% of snatch 1rm
Wed:
A) 5×1 tempo power snatch (super slow pull, fast and snappy at extension and catch) @70%
B) 5×1 tempo snatch @75-80%
C) 3xmax effort snatch pull @1rm […]
WOD: Mon 03.11.2019 “BBO”
“BBO”
21-15-9
Burpee Pull Ups
Cleans (165/115)
WOD: Sun 03.10.2019 RNG + Open Make Ups
RNG in Wayland at 8am
Open 19.3 Make Ups in Acton at 8am
WOD: Sat 03.09.2019 “Move It”
"Move It"
With a Partner
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (155/105)
150' Shuttle Sprint b/w Rounds
*alternate rounds with your partner
WOD: Fri 03.08.2019 Open 19.3
"Open 19.3"
AMRAP 10
200' Overhead Dumbbell Walk
50 Dumbbell Step Ups
50 Strict Handstand Push Ups
200' Handstand Walk