Month: March 2017

WOD – 4/1/2017

WOD As a Team of 3: 100 Power Snatches 95/65 100 Cal Row 100 Burpees 100 Cal Row 100 V-Ups 100 Cal Row *Non working teammates are holding a plank.*  

WOD – 3/31/2017

STRENGTH 1RM Strict Press 3 Rounds as a Superste: Bent Over DB Row – 3 x 10/10 20 Band Pull-Aparts WOD 21-15-9 Push Press 115/75 50 DUs

WOD – 3/30/2017

STRENGTH Hang Power Clean – Heavy 3 in 12 minutes Single Leg Deadlift with 2 DBs – 3 x 10/10, rest 60s *Compete 10 reps on one side before doing the other.* WOD 3 Rounds for Time: 15 Power Cleans 135/95 30 Wallballs 20/14

WOD – 3/29/2017

WOD EMOM x 30 7 Strict Toes to Bar 7 Box Jumps 30/24″ 7 Push Jerks 155/105

WOD – 3/28/2017

STRENGTH Pull-Ups – 4 x max strict, rest 90s HYPERTROPHY 3 rounds as a superset: Push Up x sub max reps Low Band Row x 20 WOD AMRAP 10 Minutes: 7 Burpees 14 Alternating DB Snatches 50/35


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