Latest WODs

10/16/18 Training

Push-press

50×3 60×3 70×3 (80x3x4)

Metcon:

50 Double KB or DB 53/35 push Press

100 Double KB or DB Deadlift (Kb has to touch the floor and a DB only has to have one edge touch the floor)

500 M row

 

Rest 3 minutes from finish and perform:

 

Assistance Work

Single Arm Upright Rows

4×10 per arm

 

10 Hollow rocks after a set with both arms

 


10/15/18 Training

Front Squat

50×3 60×3 70×3 (80x3x4)

Metcon:

30  Thrusters 75/53

30 Pull-ups

Rest 2 minutes

20 thrusters 95/63

20 Pull-ups

Rest 2 minutes

10 thrusters 115/83

10 Pull-ups

*Attempt to go for biggest unbroken sets possible.

Assistance Work:

Front Rack Step Ups

30 Total at 95/63 scale as needed


10/11/18 Training

Front Squat

35×5 45×5 55×5 65x5x3

Metcon:

15 Minute AMRAP

10 Clusters 95/63

1 BMU

*Add 1 BMU Each Round

 

Subs:

X2 strict pull-ups

X3 chest to bar

X4 Kipping pullups

X5 ring rows

 

Rest 3 minutes and complete:

Accessory Work:

40 Front Rack Step ups @ 30% of Front Squat Max – Scale if needed

 


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