BLOG

0

January 7, 2018

OPEN WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
• 10 Toes to bar
• 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target)

0

January 5, 2018

A1. DB alt walking lunges x20
A2. SA ring row x10
3 rds of A rest 2 min btw rds
B. Side plank holds 3x:30 ea

BREATHE

3 Rds
500m row
8 SA KB DL R AHAP
10 ring push ups
8 SA KB DL L
5 HSPU
REST :90

 

0

January 3, 2018

BUILD
A. Back squat build to a heavy in 12 min
B. BS 3×5 @65-70% A
C. Supinated BB RDL 3×6-8 @2111

BREATHE

AMRAP 4
12 alt KB Snatches (24/16)
30 DU
6 T2B
REST 1 min
AMRAP 4
6 T2B
30 DU
12 alt KB Snatches

0

December 27, 2017

BUILD
A1. BB strict press 6,6,4,4 @21×1
A2. KB SA plank bench row x8 ea

BREATHE

AMRAP 4
30 DU
8 DB Push press (55/35)
2 Ring MU
-REST 1 MIN
AMRAP 4
8 DB Push Jerks
4 Bar MU
30 DU
-REST 1 min
AMRAP 4
8 CTB
30 DU
8 DB Thrusters