03/09/2017

Shoulder Press 5/3/1 2 warm up sets 5 @ 70% 3 @ 80% AMRAP @ 85% Accessory Hang Muscle Snatch half of your heaviest shoulder press weight. 3 sets of 7 reps. AMRAP 20 Ladder up by 1’s KB Clean and Jerk Pull Up Box Jump Every round, increase the number of reps of each…

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March 6, 2017

03/08/2017

Deadlift prep One-leg double-KB deadlift, 3 sets of 10 reps each leg. Deadlift 5/3/1 2 warm up sets 5 @ 70% 3 @ 80% AMRAP @ 85% 10-8-6-4-2 For Time: (12 minute cap) Front Squats Burpees over the Bar Finisher 2 sets of 15 GHD situps WOD Scaling: A: 155/115lbs B: 135/95 C: 115/75 D:…

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March 6, 2017

03/07/2017

Bench Press 5/3/1 2 warm up sets 5 @ 70% 3 @ 80% AMRAP @ 85% Accessory One-arm bent-over dumbbell rows after you’re done with bench press. Use about 20% of your heaviest bench press weight. 10 reps left arm, 10 reps right arm. 3 sets. 3 Rounds for Time: Row 500m 100 Double Unders…

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March 6, 2017

03/06/2017

Open 17.2 AMRAP 12 2 Rounds: 50 ft. weighted lunge 16 Toes to Bar 8 Power Cleans Then 2 rounds: 50 ft. weighted lunge 16 Bar Muscle Ups 8 Power Cleans Scaling: Rx: 50/35lb dumbbells Scaled: 35/20lb dumbbells, hanging knee raises instead of toes to bar, and pull ups instead of bar muscle ups Alternate…

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March 6, 2017

03/03/2017

Deadlift 3’s (25 minutes) 2 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 5 GHD situps after each set of deadlifts. Jackie For time: Row 1000m 50 Thrusters (45/35) 30 Pull Ups

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February 27, 2017

03/02/2017

Bench Press 3’s (20 minutes) 2 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: Do 5 Clean high pulls after each set of bench press. Pull the bar to chest height, but still under the collarbone. Polar Bear Complex Snatch Snatch Balance Overhead Squat Do 30 complexes with about 20-30%…

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February 27, 2017

03/1/2017

Back Squat 3’s (25 minutes) 2 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Acessory (after back squats are done) 3 sets of 5 GHD Raises 20-15-10 Push Ups Power Cleans Rest 1 minute 20-15-10 Double Unders KB Swings Rest 1 minute 20-15-10 Air Squats Toes to bar Bar/KB Scaling: A:…

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February 27, 2017

02/28/2017

Shoulder Press 3’s 2 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 5 Straight Leg raises after each set of shoulder press. 40-30-20-10 For Time: Double Unders KB Push Press KB Scaling: A: 53/44 B: 44/35 C: 35/26 D: 26/20 E: 20/15

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February 27, 2017

02/27/2017

Open WOD 17.1 (20 minute cap) For time 10 Dumbbell Snatch 15 Burpee Box Jump Over 20 DB Snatch 15 Burpee BJO 30 DB Snatch 15 Burpee BJO 40 DB Snatch 15 Burpee BJO 50 DB Snatch 15 Burpee BJO Scale to appropriate box height and dumbbell weight. Half will do 17.1 first, half will…

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February 27, 2017

02/24/2017

Deadlift 5s (25 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% Superset: 20 4-count flutter kicks after each set of deadlifts, including warm up sets. 9-7-5: Burpees Medicine Ball Cleans 1 minute rest 9-7-5: Row for Calories Box Jumps 1 minute rest 9-7-5: Push Press Front Squat Barbell Scaling:…

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February 20, 2017
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