Strength. Bench/Push Press or Back Squat Week 4 Barbell Warmup. Snatches EMOTM. 14 Minutes Odd minute: 1 Snatch Deadlift, 1 High Hang Snatch, 1 Snatch Even minute: 12 Russian KB Swings Cash Out. Plank Off (who can hold the front plank the longest)
Wednesday, 09-09-2015 Read More »
Strength. Push/Bench week 3 WOD. EMOTM 14 minutes* Odd: 1 Snatch EVEN: 3 Front Squats *Increase weight as desired Rest 2 minutes 50 Pull Ups for Time* *Not a cash out. All out effort is expected.
Wednesday, 09-02-2015 Read More »
Strength. Week 1. Press or Bench 7@60% 5@65%, 5@75%, 5@80%, 5@80 AMRAP 80% Bar Warm Up WOD. Part 1. EMOTM for 16 minutes Odd Minutes: 5 Push Ups and 20 Double Unders Even Minutes: 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Snatch 2 Overhead Squats 70%-75% of 1 rep max Part 2. 800m
Wednesday, 08-19-2015 Read More »
5 Minute Squat Therapy Strength. Week 2. Deadlift/Front Squat 5@50%, 60%, 65%, 70%, 75% 5@80%, 4@85% WOD. EMOTM 14 Minutes* Odd: 150m Row Even: AMRAP of Power Cleans L1: (95/65) L2: (135/95) L3: (185/125) * Score is total number of power cleans
Friday, 07-10-2015 Read More »
5 Minute Squat Therapy WOD. “Kalsu” 100 Thrusters *5 Burpees EMOTM L1: (65/45) L2: (95/65) L3: (135/85)
Thursday, 07-09-2015 Read More »
