Strength On the 1:30 x 6 Sets:1 Clean Pull 2 Power CleanConditioning 3 x AMRAP 4, resting 4:00 between:15 Burpee Box Jump Overs (24″/20″)21 Power Cleans27/21 Calorie RowRound 1: 155/105Round 2: 135/95Round 3: 115/85
WOD 10/8/19
Workout of the Day
10/7/19
Strength:Snatch TechniqueOn the 1:30 x 5 Sets:2 Snatch BalancesConditioningWith a 9:00 Time Cap:21-15-9:Squat Snatch (95/65)Chest to Bar Pull-UpsAfter Completion or Cap, until the 12 Minute Mark:Build to Heavy Single SnatchPower or Squat
GoFit 10/7/19
For Time:21-15-9-15-21Devils PressRing Rows
GoFit 10/5/19
Teams of 2AMRAP 18:400 Meter Run30/24 Calorie Row30 Wallballs
WOD 10/5/19
Conditioning Teams of 2 AMRAP 30: 400 Meter Run 30/24 Calorie Row 30 Wallballs (20/14)
WOD 10/4/19
Strength Find 3 Rep Max Front Squat Conditioning (Cap 18:00)12-9-6-3Hang Power Cleans (155/105)Burpee Box Jump Overs (24/20)Push Jerks (155/105)Ring Muscle-ups
GoFit 10/4/19
AMRAP x 1515 DB Hang Power Cleans 12 Burpee Box Jump Overs9 DB Push Jerks 200m Run
GoFit 10/3/19
3 Rounds of:100′ Single Dumbbell Overhead Walking Lunge 20 Air Squats 12 Single Dumbbell Box Step-ups Rest 2 Minutes Between Rounds
WOD 10/3/19
Midline Accumulate 2 Minutes in Each Static Position:A) 2 Minute Hadstand HoldB) 2 Minute L-Sit on RingsC) 2 Minute Back Squat Bottom Hold (135/95)Conditioning (Cap 20:00)3 Rounds of:100′ Single Dumbbell Overhead Walking Lunge 50/3530 Air Squats12 Single Dumbbell Box Step-ups… Read more »
GoFit 10/2/19
3 Rounds:21/15 Calorie Row15 Ring Rows… Directly Into:3 Rounds:20 Alternating Dumbbell Snatches 15 DB Thrusters
