WOD for 4/27/18
Friday STRENGTH Front Squat 2RM; 95%; 90% ==================== METCON 5 Rounds For Time: 200m Run 12 HSPU's 4 Ring MU's (Sx 12 Pull-ups)...
WOD for 4/26/18
Thursday STRENGTH Snatch Pull + Snatch (1+1)RM; 95% x (1+1); 90% x (1+1) ==================== METCON Randy (9min Cap) 75 Power Snatches...
WOD for 4/25/18
Wednesday STRENGTH Strict Press 3RM; 2x3 @90%; 2x3 @80% ==================== METCON 2 Rounds For Time (20min Cap) 30 KB SDLHP 53/35 30...
WOD for 4/24/18
Tuesday STRENGTH Focus 1: Clean Pull + Hang Clean (1+1) RM; 95% x (1+1); 90% x (1+1) Focus 2: Power Clean TNG 5min EMOM - 3reps @ 70-80%...
WOD for 4/20/19
Friday STRENGTH Focus 1: Back Squat 5x3 @ 75% (of 1RM) Focus 2: Jumping Squats 3x5 @ 20-30% of 1RM ================== METCON 12 min EMOM...
WOD for 4/19/18
Thursday STRENGTH Focus 1: Clean Pull + Clean (1+1) x 5 @ 75% of 1RM Focus 2: Clean Long Pulls 3x3 ================== METCON 3RFT (16min...
WOD for 4/18/18
Wednesday FOCUS 20min of Handstand Progression work (Walk, pushups, wall walks, holds…) ================== METCON 24min EMOM (Fight Gone...
WOD for 4/17/18
Tuesday STRENGTH Focus 1: Snatch Pull + Snatch (1+1) x 5 @ 75% of 1RM Snatch Focus 2: Snatch Long Pull 5x3 ================== METCON...
WOD for 4/13/18
Friday STRENGTH Focus 1: Bench Press 3RM; 95%; 90% Focus 2: Bench Press ME @ 50% of 3RM ***Followed immediately by ME Strict Pull-ups...
WOD for 4/12/18
Thursday STRENGTH Focus 1: Snatch 2RM; 95%; 90% Focus 2: Power Snatch 3x3 @ 85% ==================== METCON 8 min AMRAP: 2-4-6-8-10…....
