Wednesday September 4th 2019
WOD: 090419 Push press. push jerk. split jerk (1.1.2 every 1m45 x 7 sets ) right into below Strict Press (5 reps every :90 x [...]
WOD: 090419 Push press. push jerk. split jerk (1.1.2 every 1m45 x 7 sets ) right into below Strict Press (5 reps every :90 x [...]
WOD: 090319 0-9 9 min AMRAP: 500m Row buy in + 9 Pullups 9 burpees 29 double unders Rx+ CTB within 15 minutes perform the [...]
WOD: 090219 A1: SA KB/DB Sotts Press (8 reps/arm x 3 sets rest :30 ) A2: Metcon (No Measure) Hip/Thoracic Opener w/ PVC OH, 5/side [...]
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 [...]