Cleans, KB Transfers, and Dubs

by | Jul 4, 2015 | WOD

Friday! Strength: (20:00) Full Cleans Work off of (100%) of your 1RM Full Clean (or Power Clean)! Warm up to 60% (2-4 sets of 1-3 reps), then… OK to perform singles but rest no more than 7 seconds between reps (rest as needed between sets). 3 reps ×60% 3 reps ×65% 3...

Heavy Squats and Man Makers

by | Jul 2, 2015 | WOD

      Thursday! Strength: (15:00) BS Work off of 90% + #10 of 1RM BS! Warm up to 75% (3-4 sets), then… 75% x5 reps 85% x3 reps 95% x1+ reps CF Light: 15:00 AMRAP! 50 Mountain Climbers 50 Bicycle Kicks 15 (1/2) Burpees 50 Alt. Plank Hold Shoulder...

Snatches and Burpee Box Jump Overs

by | Jul 1, 2015 | WOD

Wednesday! Met Con: 4RFT (35:00) E: *Buy In: 100 Double Under’s 5 (Full) Snatches #135/95 12 Burpee / Box Jump Over’s “30/24 500 M Row (5/6) 100 M FC #45/35 RX: *Buy In: 75 Double Under’s 500 M Row (5/6) 10 Power Snatches #115/75 12 Burpee /...

Split Jerks, C&J, KTA, and Legless

by | Jun 30, 2015 | WOD

Tuesday! Strength: (15:00) Split Jerks! Work off of your 1RM Split Jerk (or Push Jerk). Warm up to 60% (3-4 sets), then… 3 reps x60% 3 reps x65% 3 reps x70% 3 reps x75% or 3 rep AHAP! CF Light: 15:00 AMRAP! 100 Singles 10 Plank Climbs 10 Goblet Squats #44+/25+...

Deadlifts, Front Squats, O/H Swings, and Ring Dips

by | Jun 29, 2015 | WOD

Monday! Strength: (15:00) DL Work off of 90% + #10 of your 1RM DL! Warm up to 75% (3-4 sets), then… 75×5 reps 85×3 reps 95×1+ reps CF Light: 15:00 AMRAP! 100 M Run 20 Alt. Plank Climbs 50 Alt. High Knees 50 Bicycle Kicks Met Con: 12:00 AMRAP!...