Category Archives: Uncategorized

5 rounds:

5 strict presses @80-85%

5 Ring pull ups

 

then

 

3 RFT:

15 HSPU

15 Power cleans 135/95

 

Extra:

5 rounds:

10 Ab wheel roll outs

10 KB swings

 

Weightlifting:

Power snatch

4×3@70%

 

Power clean and jerk

4x(3+2)@70%

 

Snatch pull

4×3@90%

 

4 rounds:

10 HSPU

15 KB swings

Saturday: Open gym 9-12 WOD at 10

Sunday: Open gym 10-12 Endurance WOD at 10. Then Sunday funday at 2pm Reel Cafe courtyard

 

Friday’s WOD:

Every 90 seconds for 10 rounds:
1 power clean and jerk @85%+

Then

4 RFT:
15 Toes to bar
15 Single arm DB push press each arm 50/30
15 Box jumps

Open gym

7-10 am

2-8 pm

 

Strongman @ 7 pm

 

Weightlifting:

Front squat

5×3@75% (+5-10 lbs over last week)

2 sec pause in bottom

 

Bench press

4×5@75% (+5-10 lbs over last week)

1 sec pause at chest

 

5 rounds:

6-8 Single arm KB or DB strict press each arm

8 Weighted step ups

15 KB swings

WOD:

EMOM 12 minutes

Odd: 1 Power clean starting at 80% and building to a heavy single

 

 

then

 

With a buddy:

As many calories as possible in 20 minutes:

Bike or Row switching partners every 25 cals

 

Weightlifting:

Rest day