BLOG

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January 19, 2018

BUILD
A. Back Squats build to a heavy in
12 min
B. Back Squats 4×3 @75-80% A

BREATHE

Every 2 min x8
Row meters starting at 150/125
add 50/25m ea round ending at 500m
*adjust M for athlete

POST WOD

2 rds

10 BB GM

:30 weighted hollow hold

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January 18, 2018

BUILD
A. EMOM 6
3 Push press + 1 Jerk
increase load ea min
B. 2 sets
DB powell raises x8 ea @31×1
10 weighted deadbugs

BREATHE

For Time
25 DU
20 Thrusters 75/55
50 DU
15 Thrusters 95/65
75 DU
10 Thrusters 135/95
100 DU
5 Thrusters 155/105

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January 16, 2018

BUILD
A. BB split squats 8,8,6 ea leg @2111
Rest 1 min btw legs
B. 3 sets
Plate depth push ups x12
DB see saw rows x10

BREATHE

For Time
50 RKBS (24/16)
21 WB
21 Pull ups
15 STO (95/65)
15 CTB
9 HSPU
9 Bar MU
50 RKBS

 

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January 14, 2018

BUILD
A1. CGBP DB press x12
A2. BB Landmine row x10
3 rds of A
B. 2 sets
KB T plank side hold x:30 ea
DB pullover x10
1/2 kneeling banded face pulls

BREATHE
AMRAP 5
12 T2B
20 DB walking lunges
30 DU
REST 2 min
AMRAP 5
30 DU
20 DB Thrusters
12 T2B