Monday (2019DEC09) – WOD

by | Dec 8, 2019 | WOD

Weightlifting:  Snatch Pull + Squat Snatch @80% 1x(2x1) @85% 1x(1+1) @90% 1x(1+1) @95% 2x(1+1)   WOD:  2000M Row EMOM: 10x KB Swings (55/35#) Start with the...

Friday (2019DEC06) – WOD

by | Dec 5, 2019 | WOD

Happy Birthday, Lisa!!!    Strength:  Snatch-Grip Split Jerks (Behind the Neck) @80% (1x3) @85% (1x2) @90% (1x2) @95% (2x1)   Strength Accessories:  10x EMOM (Alternating):  (Weighted) Back Extensions (5x8-10) – Medium Weight Seated Arnold Presses...

Thursday (2019DEC05) – WOD

by | Dec 4, 2019 | WOD

Weightlifting:  Power Clean  @75% (1x3) @80% (1x3) @85% (1x2)   WOD:  2AMRAP:  9x Wallballs (20/14#-10FT) 9/7Cal. Airdyne AMRAP: Power Clean & Jerks (135/95#)* Rest 1 Minute between AMRAPs.    *Continue until you reach 35x Power Clean & Jerks. This...

Wednesday (2019DEC04) – WOD

by | Dec 3, 2019 | WOD

Gymnastics:  50x Pistols (Alternating) Use a challenging modification, but focus on hitting depth. If you are good at pistols, do goblet squat pistols.    WOD:  15x Bench Press (205/135#) 1000M Row 15x Bench Press (205/135#) 750M Row 15x Bench Press (205/135#)...