Sunday September 1st 2019
WOD: 090119 A1: Glute Bridge DB Floor Press (10 reps @ 21x1 x 5 sets rest :45) A2: Metcon (No Measure) Strict toes to bar [...]
WOD: 090119 A1: Glute Bridge DB Floor Press (10 reps @ 21x1 x 5 sets rest :45) A2: Metcon (No Measure) Strict toes to bar [...]
WOD: 083119 10 min Flow FLR on rings, :30-:40 1-2 Rope Ascends 3/3 alt pistol progression (progress from last week) 3 min AMRAP in teams [...]
083019 Clean Pull . Squat Clean . Front Squat (2.1.1 every 2 min x 7 sets ) 2.1.1 (reset b/t all pulls and squat clean) [...]
WOD: 082919 A1: Rotating Bent Over DB Row (8 reps @ 30X1 x 5 sets rest :60) Pronated on ascend, pause and twist to supinated [...]
WOD: 082719 Include as extended portion of warm up: 2 sets: 6-8 heavy wall balls throws rest :30 6-8 Heavy KB swings rest :30 6 [...]
WOD: 082619 Power snatch . Above knee Hang Power snatch . OH Squat (take 1 set every 1m45 x 8 sets ) 1.1.2 Power Snatch [...]
WOD: 082519 A1: DB rotating bench press (10 reps @ 30X1 x 5 sets rest 1 min ) neutral semi Supinated in bottom & semi [...]
WOD: 082419 Metcon (No Measure) 10 minutes: flow -Practice Rope climb 1-2 ascends -pistol progression 3/3 alt -20 v-crunch/v-up Metcon (Time) 3 rounds for time [...]
WOD: 082319 Clean Pull . Power Clean . Squat Clean (1 complex every 2 min x 8 sets ) 1 rep each-- reset b/t reps [...]
WOD: 082219 A1: SA DB Row (10 reps/arm @ 30X2 x 5 sets rest 1 min ) support w/ opposing arm on bench A2: Barbell [...]