All posts by admin

9/15/17

Barbell: Tempo Front Squat 4×3 @ 5 seconds down, 3 seconds pause at bottom X 1 second up @74-78% *roughly 5lbs more

WOD: Grace
30 Power Clean and Jerk 135/95
*choose a weight to go fast

9/12/17

WOD: AMRAP 10
50′ walking lunge
8 plyo push ups
12 cals on rower
Rest 3 Minutes

AMRAP 10
10 Kipping pull ups
15 Ab mat sit ups
10 RKBS
Rest 3 Minutes

AMRAP 10
10 Knees 2 Elbows
100′ Farmers Carry As Heavy As Possible
10 Ring Dips

9/8/17

Barbell: Tempo Front Squat 4×3 @ 5 seconds down, 3 second hold at bottom X 1 second up @74-78% *roughly 5lbs more

WOD: EMOM 15
Min A: 10 Renegade rows
Min B: 100′ Overhead KB carry
Min C: Pull Ups
*perform both arms in the same min on B