WOD 4/1/19

strength: bench press (65×3, 70×3, 75×3+) WOD: 21 burpee box jumps 9 cleans (95/65) 15 burpee box jumps 15 cleans 9 burpee box jumps 21 cleans post: 800 m run for time

WOD 3/29/19

WOD: “Peter Langone”   For time: 30 Min Cap   30 Burpees 30 Snatches (75/55) 30 Push-ups 30 Snatches (135/95) 20 HSPU 30 Snatches (165/115)   Post: Stretching/Mobility with Coach...

WOD 3/28/19

Strength: Back Squat 3×8 @ 65%- Rest 2 min between sets   WOD: 12 Min AMRAP 10 Reverse Lunges (75/55) 8 TTB 8 Ring Dips   Post: A) 3 RFT 4 Bar Muscle-ups 8 Box Jumps 16 Sit-ups   B) 4x :20 Side Plank with Upper leg abducted (each side)...

WOD 3/27/19

Strength: Overhead Complex Every 90 Seconds for 5 Rounds @ 65% of Split Jerk max: 1 Push Press+ 1 Push Jerk + 1 Split Jerk   WOD: 8 RFT 5 Strict Pull-ups 10 Wall Balls 15 Double-unders   Post: A) 4 Rounds, not for time: 4 Strict TTB Max L-hang   B) 1000...

WOD 3/26/19

Strength: Deadlift 12 Min EMOM 10 Deadlift @ 50% 1RM Max Cal Bike Rest   WOD: 3 Min AMRAP 18 Power Cleans 95/65 15 Burpees over the Bar   Rest 3 Minutes, then:   B) 3 Min AMRAP 15 Power Cleans 135/95 12 Burpees over the Bar   Rest 3 Minutes, then:...