Deadlift 90% of 1RM + 30 (same # you used last week) 5@75% – 3@85% – 1+@95% WOD Toes to bar x 15 Double Unders x 50 KB Swings x 15 (70/53) Box Jumps x 10 (24/20) 4 Rounds A lil video on box jumps and prepping for box jumps. Video is long but worth...Read More
Overhead Press 90% of 1RM + 15 (same # you used last week) 5@75% – 3@85% – 1+@95%U Using 80% of your 1RM, do the following EMOM (every minute on the minute) for 12 minutes 1 squat clean/2 front squats/1 PJ = 1 rep Cash out: 50 GHD Sit upsRead More
Back Squat 90% of 1RM + 30 (same # you used last week) 5@75% – 3@85% – 1+@95% WOD Deadlift x 5 (70% of 1 RM) Pull ups x 7 Push ups x 9 AMRAP 20 minutes Read More
Remember, Memorial Weekend hours: Closed Saturday Closed Sunday Monday, 1 Wod time at 10 a.m. 5/24/13 “Brehm” 10 Rope Ascents 20 Back Squats (225/165) 30 Handstand Push-ups 40 cal Row For Time U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington,...Read More
Front Squat 90% of 1RM + 30 (same # you used last week) 3@70% – 3@80% – 3+@90% WOD 21-15-9 Kettlebell swings Ball Slams 400 meter run in between Jon Gilson from Again Faster on Ball Slams….this one’s for you Jack!!Read More
Deadlift 90% of 1RM + 30 (same # you used last week) 3@70% – 3@80% – 3+@90% WOD GHD Sit ups x 15 HSPU x 10 Power Snatch x 5 (115/80) 4 rounds A little help with HSPU’s from Carl!Read More
Back Squat 90% of 1RM + 30# (same number you used last week) 3@70% – 3@80% – 3+@90% WOD Box Jumps x 40 DU’s x 30 T2B x 20 Box Jumpx x 30 DU’s x 30 T2B x 15 Box Jumps x 20 DU’s x 30 T2B x 10Read More
Overhead Press 90% of your 1RM + 5# (15# total), then: 3@70% – 3@80% – 3+@90% WOD “Jackie” Row 1000 meters Thrusters x 50 (45#) Pull ups x 30 For Time Cash out: Dips x 30Read More
