Thursday (2020OCT01)- WOD

Focus:  Hang Snatch Set 1: 60% x 3 reps Set 2: 70% x 3 reps Set 3: 75% x 3 reps Set 4: 80% x 3 reps Set 5: 85% x 2 reps Set  6: WOD weight 3 reps  WOD:  8 min AMRAP 8 Hang Snatch 95/65#  8 Pull ups Accessory 3x10 of Db curls 3s negative Banded tricep kickback 3s...

Wednesday (2020SEP30)- WOD

Focus: APRE3 Back Squat50% of 3RM x 1075% of 3RM x 6100% of 3RM x MEAdjusted Wt. x ME WOD:  4 Rounds20 Wallballs 20/14200m Run Accessory50 Banded Lat pull downs50 Banded squats50 Banded Hamstring...

Tuesday (2020SEP29)- WOD

Focus: Power Clean + Push PressSet 1: 70% of Push Press x 3Set 2: 75% x 3 repsSet 3: 80% x 3 repsSet 4: 85% x 3 repsSet 5: 90% x 2 reps WOD: For Time20 Alt Pistols weighted ( 25/15 plate) 15 Power cleans 135/9510 Strict Toes to Bar20 Burpees over bar Finisher:1 Min...

Monday (2020SEP28)- WOD

Focus: 2x800m runrest 2 mins between runs WOD: For Time150 Double Unders50 Sit ups120 Double Unders40 Sit ups90 Double Unders30 Sit ups60 Double Unders20 Sit ups30 Double Unders10 Sit ups Recovery:ROM WOD30s Cobra2 min Puppy2 min Frog1 Min L/R Twisted...

Friday (2020SEP25)- WOD

Focus:  Deadlift 4x2 build to heavy   WOD:   21 Deadlift 185/125# Run 400 15 Deadlift 185/125# Run 400 9 Deadlift 185/125# Run 400   Recovery: ROMWOD 1 min cobra 2 min seated straddle forward fold 1 min cobra 2 min childs pose 1 min cobra 2 min...