Friday, January 25 2019

 Strength: Front Squat
Set 1: 15 reps @ 40%
Set 2: 15 reps @ 50%
Set 3: 15 reps @ 50%

WOD: Against a 3 minute running clock for 3 sets.
500m Row
Max Muscle-ups

 *Scaled to max Ring Dips

                 Rest 3 minutes between rounds

                 

                    

 

Wednesday, January 23 2019

Strength: E2MOM 20
1 Clean + Jerk
Build over 10 sets

WOD: 2RFT
50 Push Jerks
25 Toes to Bar
*EMOM 4 Burpees

 *Start with burpees

*You must pause at the top of the jerk and show control before lowering the barbell. You must complete all 50 jerks before moving onto the toes to bar.

*Repeat from Wednesday, December 19 2018

 

 

 

Wednesday, January 16 2019

              Happy Birthday Allison!  

Strength: Push Press (Week 1 of 4)
70% x 5 reps
80% x 5 reps
90% x 5 reps

WOD: For Time
18-15-12-9-6
Thrusters
15 Toes to Bar

Set 18: 95/65
Set 15: 115/75
Set 12: 135/95
Set 9: 145/100
Set 6: 155/105

 Scaling: If you have to scale, which many of you will. Choose a weight that allows you to add 5lbs every round.