workout

OF THE DAY

TUESDAY 10.15.2019 WOD

4 Min AMRAP
3 Broad Jumps
6 Push Press
9 Beat Swings
12 Air Squats


PART 1

2 Rounds
3 Muscle Cleans + 3 High Hang Cleans

15 Min To Build To A Heavy
1 Hang Clean + 1 Squat Clean + 1 Front Squat


PART 2

8 Min AMRAP

10 TTB
5 Squat Cleans 135/95

-Modify
-Knee Ups

FRIDAY 10.11.2019 WOD

Coach Warm-UpPART 1 w/ a Judge 20.1 10 rounds for time of:8 ground-to-overheads, 95/6510 bar-facing burpeesTime cap: 15 minuteMasters 55+65/45————RULESG2O-• Touch and go is permitted, but deliberately bouncing the barbell is not.-• Any variation of a snatch or clean...

THURSDAY 10.10.2019 WOD

Muscle clean+ pause dip split jerk (5 seconds) 2(2+3) Tall clean to parallel 3(2) 25-35% 4(2) 40%Clean w/o moving feet+jerk 2(2+1) 70%2(2+1) 75%2(1+2) 75%2(1+2) 70%Clean deadlift + Clean pull from knee 3(1+3) 75-80%3 stop front squat (quarter, parallel, full) 5(3)...

WEDNESDAY 10.9.2019 WOD

3 Rounds10 Dual Bent Over DB Rows10-15 R/L Banded Hip Abductors3-5 Strict HSPU (Add Def If Possible)PART 24 RoundsEvery 7 Min300 M Run20 TTB10 Jerks 155/105-Modify-Lighter-Half...

TUESDAY 10.8.2019 WOD

3 Rounds150m Run10 R/L Half Kneeling Banded Rows5 Tempo Dual KB Goblet Squat5 Muscle Cleans5 Push PressPART 115-20 Min Build To1 Clean And JerkPART 27 Min AMRAP10 Power Snatches 75/553 Bar Muscle Ups-Modify-3 Pull-Ups + 3...

MONDAY 10.7.2019 WOD

6 Min AMRAP9 Alt Step Ups7 Dual DB Bent Over Rows50 Ft Heavy Farmer Carry:30 Sec Weighted PlankPART 1Deadlift / TTB Skill10-8-6-4-2-2PART 216 Min AMRAP1 Round150 DUsInto...3 Rounds12 Cal Row9 Box Jump Overs6 Power Cleans 135/953 Bar Facing...

SUNDAY 10.6.2019 WOD

PART I:  COREEvery Minute on the Minute For 8 MinutesEven:  40" Dumbbell Bear CrawlOdd:   40" Overhead SupportRest 4 MinutesEvery Minute on the Minute For 8 MinutesEven:  40" V-Ups, Knee Tucks or Hollow-HoldOdd:  40" Prone PlankPART II:  CONDITIONINGFor Time:50 - 40 -...