Power Clean + Power Jerk

by | Jan 6, 2015 | WOD

Monday! Strength: (15 min clock) A) (8 min) 1 rep “heavy” 1 PC + 1 PJ followed by B) 4 min to complete 3 sets of ME PC + PJ (1 each) @ 75% of your heavy for the day (ME reps UB = 1 set). *Note: Re: Part B… You will have 3 min to D-Load to 75% and 4...

Strict Press and Ball Slams

by | Jan 3, 2015 | WOD

Sabado Gigante! Met Con: (35 min): 3RFT! 400 M Run 20 Ball Slam E: #50/30 RX: #40/20 M: #20/14 30 Dubs (75 Singles) 20 Weighted Sit Ups (BFSU) E: #35/25 RX: #25/15 30 Dubs (75 Singles) 20 Strict Press RX: #75/45 M:...

1 mile run and Squats

by | Jan 2, 2015 | WOD

Thursday! Strength: (15 min) Back Squat 60%x8 reps 65%x8 reps 70%x6 reps 75%x6 reps x 2 sets Or 3 rep AHAP! CF Light: AMRAP! 15 (1/2) Burpees 12 SDHP (KB) 10 BFSU 8 C2G Walk-Outs Met Con: (15 min) 1 Mile RFT (Mod: 1200 M RFT or 2000 M Row for time)! Followed by (in...

Legless and heavy deadlifts

by | Dec 31, 2014 | WOD

Tuesday! Strength: (15 min) Deadlift Warm up to 80%, then… 80%x5(reps)x4(sets) or 3 rep AHAP CF Light: AMRAP! 250 M Row (5/6) 20 alt. Lunges (DBs) 50 alt. Bicycle Kicks Met Con: (15 min) 3RFT! (Non RX: AMRAP) *Buy In: 400 M Run 10 Burpees Rope Climb E: 1 Legless...

Cleans and Strict Hand Stands

by | Dec 30, 2014 | WOD

Motivated Monday! Strength: A) (8 min) 1 rep “heavy” Clean (PC) followed by B) 4 min to complete 3 sets of ME Cleans (PC) @ 75% of your heavy for the day (ME reps UB = 1 set). *Note: (13 min clock) Re: Part B… give yourself 1 min to D-Load to 75%,...