8.18.17

8.18.17

PRE Plank: 2 min

Seated Pike Leg Raise: 3 sets of 10sec

Seated Pike Leg Raise: 3 sets of 10 pulses

Plank: 2 min

Sit ups: 100

10 min EMOM

Lateral bar hops

ODD

15 EMOM

Mntn Climbers

EVEN

Cluster

max

#135/95

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8.17.17

PRE 10 min Crossfit warmup
 
Emom 6 min – 2 squat snatch @75%
Emom 6 min – 4 Front squat @ 65%

 

WOD 15 minutes AMRAP
4x Any way overhead (75% bw)
6x C2B 
8x Pistol Squats

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8.16.17

8.16.17

PRE Bro Press: 5-5-4-4-3RM

15m

Run

200m

Unbroken WB

Max

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8.15.17

8.15.17

PRE 1*5 60% 1*5 60%

1*5 65% 1*5 70%

1*5 70% 1*5 75%

1*5 70% 1*5 80%

2016 WZA qualifier WOD6

15 Min AMRAP

Hang Power Clean

10-8-6-4-2

                   135/165/185/205/225/245lbs               95/115/125/135/145/155lbs

Lateral OTB Burpee
T2B

 

20170815_190906

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8.14.17

8.14.17

PRE Eddie

“Amanda”

Squat Snatch

9-7-05

#135 / 95

MU  img_5245
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8.11.17

8.11.17

PRE 1*5 60% 1*5 60%

1*3 70% 1*5 70%

1*2 80% 1*5 75%

1*2 90% 1*5 75%

1*1 95%

1*1 103%

10 min CAP

Row

1k

DL

21

225/155

Alt.DB Snatch

50

50/35

20170811_190523

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8.10.17

8.10.17

PRE Find your max in :

H.Hang Clean

Below the knee Clean

Almost ground Squat Clean & Jerk

10 min AMRAP

WB

12

Box Jump Over

11

H2O

10

95/65

20170810_193427

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8.9.17

PRE 4 rounds
200m run
10 pull-ups

 

WOD: 3-6-9-12-15-18-21
Hang power snatch 95/65
6-12-18-24-30-42
Sit-ups

 

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8.8.17

8.8.17

PRE 2 min Plank

Then

6 min EMOM

Odd – Alt. Single leg V-Up

Even – TTB

Then

2 min Plank

12 min AMRAP

F2B Thrusters

5

115/75

BF Burpee

10

 

img_3265

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8.7.17

PRE 5@60% 5@60%
5@65% 5@65%
5@70% 5@70%
5@75% 5@70%

 

WOD 8 min AMRAP
5 Power Cleans (135/95)
5 Front Squats
20 Double Unders

 

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