23
Jul

140724

By: Matthew Alexander 1 Comment

Hang Power Snatch 5 x 2   12 min AMRAP of: 6 baselines 7 snatch push press (70-80% of today’s heaviest lift) 7 overhead squats

22
Jul

140723

By: Matthew Alexander 1 Comment

Strict press: 3 @ 70% 3 @ 80% 3 + @ 90%   -Then-   4 Rounds of: 25 Jumping jacks 20 Squats 15 Toes to bar 10 Dips

21
Jul

140722

By: Matthew Alexander 2 Comments

Every 2 minutes for 20 minutes: 30 Double unders (90 singles) 3 Power clean (185/125) 8 Burpees

21
Jul

140721

By: Matthew Alexander 1 Comment

Find a 1RM front squat   Optional core work: 10 Evil wheels 10 KB side bends 1 Minute Chinese bridge

18
Jul

140718

By: Matthew Alexander 2 Comments

Dead lift: 5 @ 65% 5 @ 75% 5+ @ 85%   -Then-   For time: 45 back squats 135/95 400m run 30 front squat 400m run 15 overhead squats 400m run * no rack

11
Sep

WOD – Monday

By: 321go Leave a Comment

Fran 21-15-9 Thrusters Pullups