August 31, 2020 Strength: Power Clean Every 1:30 x 5 sets: 5 Touch & Go Power Cleans *Increase in weight over the 5 sets building to a Heavy set of 5. Metcon: 14:00 AMRAP 200m Run 3 Box Jumps (24″/20″) 3 Power Cleans (135/95) 200m Run 6 Box Jumps 6 Power Cleans 200m Run 9...Read More
August 29, 2020 Partner WOD Teams of 2 complete: 800ft Farmer Carry (53/35 x 2) (Alt. every 200ft) 50 Single Arm Kettlebell Box Step Overs (24”/20” @ 53/35) 50 Kettlebell Swings (53/35) 800ft Farmer Carry (53/35 x 2) (Alt. every 200ft) 35 Single Arm Kettlebell Box Step Overs 35 Kettlebell Swings 800ft Farmer Carry (53/35...Read More
August 28, 2020 Strength: Front Squat + Thruster Every 1:30 x 8 sets: 1 Front Squat + 1 Thruster *These are taken from the rack position. Metcon: (For time) “Running Jackie” 1000m Run 50 Thrusters (45/35) 30 Pull upsRead More
August 27, 2020 Mobility/Stretching: 10:00 – 15:00 of Active and Static Stretching Active Recovery: 2000m Row or 4 mi. Bike *On the 0:00/3:00/6:00/9:00/12:00 complete: 100-80-60-40-20 Double UndersRead More
August 26, 2020 Strength: Snatch A. Snatch Technique Every 1:30 x 5 sets: Snatch Push Press + Snatch Balance + Overhead Squat B. Snatch Build to a Heavy Single (12:00) Metcon: (For time) 5-10-15-10-5 reps of: Toes-to-Bar Hang Power Snatch (95/65) *Every drop on the Hang Power Snatch, complete 3 Bar Over Burpees.Read More
August 25, 2020 Metcon: (For time) 1000m Run 50 Wall Balls (20/14) 600m Run 30 Wall Balls 400m Run 20 Wall Balls Core/Midline: 3 sets of: 20 Rower Pikes 15 GHD Sit ups Rest as needed between sets.Read More
