Wednesday March 15, 2017

Power: Power Clean & Jerk 10 minutes to find a heavy single WOD: “03 Bonnie and Clyde” 3, 6 & 9 min AMRAPs of: 3 rope climbs 6 push jerk (185/123) 25 wall balls max cal row rest 3 min between AMRAPs

Wednesday March 8, 2017

Power: Heavy Squats 8 min EMTOM 5 front squat or back squat WOD: “Addicted to the Game” for time: 500 m row 12 thrusters (95/63) 400 m row 12 thrusters 300 m row 12 thrusters 200 m row 12 thrusters 100 m row 12 thrusters

Wednesday February 15, 2017

Power: Clean & Jerk Complex 8 min EMOTM squat clean + front squat + jerk WOD: “Fight Gone Bad” 3 x 1 min of each of the following for reps: wall balls power cleans (75/53) box jumps (20/18) push press (75/53) row cals rest

Saturday February 3, 2017

WOD: A Long One 24 min AMRAP: 10 squat snatch (95/63) 20 toes to bar* 20 m DB OH walking lunge right hand (50/35) 20 m DB OH walking lunge left hand Stop and do 50 double unders every 5 minutes (0:00, 5:00, 10:00, 15:00 and 20:00) * sub available if you did TTB on […]