weightlifting

Tuesday, September 18, 2018

MAIN WOD 3 Rounds AMRAP 3 mins 5 Thrusters 95/65 5 Front Squats 5 Push ups then, immediately; In 3 mins 650/450m Row Repeat X 3   COMP WOD 3 Rounds of AMRAP 3 mins 5 Thrusters 135/95 5 Front… Read more »

Monday, September 17, 2018

MAIN WOD In Partners, EMOM [21 mins] M1 5 Synchro Toes to bar M2 5 HSPU EACH [simultaneous] M3 10 Synchro Wall Ball   COMP WOD In Partners, EMOM [21 mins] M1 5/3 Synchro Bar MU M2 5 Strict HSPU… Read more »

Sunday, September 16, 2018

GYMNASTICS A) Legless Rope Climb (10 Min MAX) 5-7 reps (no more than 90 seconds rest between) B) Ring Push Up Complex (8 Min) 5 Push ups then hold Hollow for 15 seconds X 6 C) DB Side Lateral Raises… Read more »

Saturday, September 15, 2018

GYMNASTICS “HS Walk” A) Wall Walks w/ shoulder taps 8-10/side X 5 B) HS Holds w/ scissor kick 5/leg X 5 C) HS walk off wall assisted max X 6 D) HS Holds on floor 1 X 10 E) HS… Read more »

Friday, September 14, 2018

MAIN WOD For time: 50,40,30,20,10 Double unders 7 Toes to bar 5 2xKB Front Squats 55/35   COMP WOD Hunters Club 1:00PM or 6:30PM

Thursday, September 13, 2018

MAIN WOD For time, In Partners: 3 Front Squat 135/95 3 Chest to bar 3 HSPU 100m 2xKB Loaded Carry 55/35 6 Front Squat 6 Chest to bar 6 HSPU 200m 2xKB Loaded Carry 9 Front Squat 9 Chest to… Read more »

Wednesday, September 12, 2018

SURPRISE WEDNESDAY   GYMNASTICS A1) Paralette Push Ups w/ heavy weight (maltese) 5-7 X 6 (10 mins) A2) Max Strict Wide Grip Pull Ups X 6 B1) Hanging Strict L-Sits 5 X 5 B2) Black Burns 3 Sec Hold in… Read more »

Tuesday, September 10, 2018

MAIN/COMP WOD For time: 2001m Run 11 Box jumps 11 Thrusters 125/85 11 C2B 11 Power Clean 170/115 11 HSPU 11 Americanos 70/55 11 T2B 11 Deadlifts 170/115 11 Jerks 125/85 2001m Row

Monday, September 10, 2018

MAIN WOD EMOM until failure M1 1,3,5.. Burpees over bar M2 2,4,6.. Hang Clean and Jerk 115/85   COMP WOD EMOM until failure M1 1,3,5.. Burpees over bar M2 2,4,6.. Hang Squat Clean and Jerk 115/85

Sunday, September 9, 2018

GYMNASTICS A1) Ring Push Ups w/ heavy weight 3-5 X 6 (10 mins) A2) Ring Hollow Holds 30-45 Sec X 6 B1) Paralette L-Sits Holds 10-30 sec X 5 B2) Black Burns 3 Sec Hold in each Position 5,5,5 X… Read more »