Saturday August 24th 2019
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: 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 [...]
WOD: 082119 Split Jerk (take 2 reps every :90 x 9 sets ) Strict Press (take 6 reps every :90 x 7 sets) 7 min [...]
WOD: 082019 Metcon (4 Rounds for reps) 5 min AMRAP 50 double unders 15 No jump burpees 10 Toes to bar --Rest 5 min b/t [...]
WOD: 081919 Power Snatch. OHS (1.3 every :90 x 9 sets ) 1st set blank bar and build every set there after Metcon (AMRAP - [...]
WOD: 081819 EMOM x 12 min (mod/skill) 1st min: 1-2 rope climb 2nd min: 3-4/leg Alt pistols 3rd min: 100m Run rest 4 min 15 [...]
WOD: 081719 Run A1-A3 as an emom A1: Strict Press (8 reps x 5 sets ) A2: Laying Dbell Tricep Ext (12 reps x 5 [...]
WOD: 081619 A1: Deadlift (5 reps @ 30X1 x 5 sets rest :20) A2: Metcon (No Measure) Glute Bridges w/ consistent Banded Abduction tension @ [...]
WOD: 081519 A1: Double arm KB Front Rack Squat (8 reps @ 30X1 x 5 sets rest 0) https://www.youtube.com/watch?v=gG7MY1LP2as measure weight of single KB A2: [...]