11.5.21
11.5.21 6 Sets for Load: 2 Push Jerks + 1 Split Jerk — EMOM 12: 8 Burpees Over DB 4/4 DB Thruster
11.5.21 6 Sets for Load: 2 Push Jerks + 1 Split Jerk — EMOM 12: 8 Burpees Over DB 4/4 DB Thruster
11.4.21 AMRAP 20: 6 Strict Burpee Pull-ups 12 Hand release Push-ups 24 KB Swings (53/35#) *Mod from CAP
11.3.21 For Time: 150 Air Squats 50 V-ups 120 Air Squats 40 V-ups 90 Air Squats 30 V-ups
TUE 21.11.02 // HEAVY DAY On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean From 18:00-27:00: EMOM 9: 1 Deadlift – Increase weight across all sets.
11.1.21 Every 5:00 for 4 Sets: Bike 1600
10.29.21 WOD 4 Legless Rope Climbs (15-ft.) 40 Alternating Single-Leg Squats 40 Alternating DB Snatches (50/35#) 3 Legless Rope Climbs 30 Alternating Single-Leg Squats 30 Alternating DB Snatches 2 Legless Rope Climbs 20 Alternating Single-Leg Squats 20 Alternating DB Snatches 1 Legless Rope Climbs 10 Alternating Single-Leg Squats 10 Alternating DB Snatches
10.28.21 WOD 9 Sets For Load: Bench Press 5-5-3-3-3-1-1-1-1
10.28.21 WOD On A 20:00 Clock For Reps: From 0:00 – 8:00: AMRAP 8: Max Strict Presses – Each time you break, perform 50 double unders – Rest 4:00 From 12:00 – 20:00: AMRAP 8: Max Hang Power Cleans – Each time you break, perform 30 squats
10.26.21 WOD 3 Rounds For Time: 800m Run/Row/Bike 50 Deadlifts
10.25.21 WOD 4 Rounds OH alt Lunge: 20 GHD/ V-Up / Sit-up: 25