Strength: Bench Press *Find a heavy 5 rep
WOD: JT
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
All posts by admin
3.28.19
WOD: For time: 12 min Cap
100 Kipp Pull up
EMOM 20 DU
Rest 4 min
For Time
100 Ab Mat Sit up
EMOM 3 Cleans 135/95
3.27.19
Strength: 15 min Deadlift
*build to a heavy triple
WOD: 3 sets each for time
10 Box jump 24/20
25 RKBS 70/53
500m Row
Rest 3min
3.26.19
WOD: AMRAP 25
5 T2B
10 burpee
15 walking lunges
3.25.19
Strength: A. Back Squat Find a heavy 5 rep in 10 mins
WOD: 3 rounds
10 Shoulder Press 95/65
15 BB RDL 135/95
200m Run
11.13.18
Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
75 wall ball 20/14
50 Burpee
25 cal row
75 wall ball 20/14
50 Burpee
25 cal row
11.12.18
Weightlifting
TNG Power Snatch
EMOM 6
6-8 TNG Power Snatch @45-55%
6-8 TNG Power Snatch @45-55%
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlifts, 225# / 155#
Handstand Push-ups
