Monday’s WOD

By maillard | August 11, 2019 | Comments Off on Monday’s WOD

L1 8/12 L2 Skill Clean 2,2,2,1,1,1 Work to a heavy single rep over 6 sets WOD 4x3min AMRAP (1 min rest between rounds) 12 Burpee Box Jumps (24//20) 12 Russian Swings (70/53) 12 Goblet Squat (70/53) ME double unders with remaining time For time 1 lap around the block 50 thrusters 50 sit ups 50…

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Sunday’s WOD

By maillard | August 10, 2019 | Comments Off on Sunday’s WOD

8/11 Skill Barbell Front Rack March 4×20 @ 80 % of 1RM front squat WOD 5 RFT 5 strict HSPU 10 T2B 20 Mat Nasties 5 Push Ups EMOM starting at 1:00

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Saturday’s WOD

By maillard | August 10, 2019 | Comments Off on Saturday’s WOD

8/10 L2 Skill NONE Partner WOD Skip weekly warm up! Run 1 Lap 6 rounds of Partner DT (switching when necessary, ) 12 Deadlift (155/115) 9 Power Clean (155/115) 6 Shoulder to OH (155/115) 4 lateral bar burpees before each partner starts working , every switch including the first set Run 1 Lap 4 Rounds…

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Friday’s WOD

By maillard | August 8, 2019 | Comments Off on Friday’s WOD

8/9 L2 Skill Snatch 2,2,2,1,1,1 Work to a heavy single rep over 6 sets WOD Alt EMOM 12 ODD: 15/13 Cal Row EVEN: 5 Thruster (Choose weight), 5 box Jumps (24/20) *score is thruster weight L1 30-20-10 thrusters 75/55 mat nasties single unders

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Thursday’s WOD

By maillard | August 7, 2019 | Comments Off on Thursday’s WOD

8/8 L2 Skill Push Press 1,1,1,1,1,1 Work to a heavy single over 6 sets THEN Reduce weight by 10% and take for as many reps as possible WOD 10x100m Run Sprints Every 90s for 10 rounds Record fastest L1 Row 2k then 21-15-9 American swings burpees

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Wednesday’s WOD

By maillard | August 7, 2019 | Comments Off on Wednesday’s WOD

8/7 L2 Skill Back Squat 1,1,1,1,1,1 Work to a heavy single over 6 sets THEN Reduce weight by 10% and take for as many reps as possible WOD AMRAP in 12 minutes 15 Push Ups 20 Med Ball Squat Cleans (20/14) 30 Double Unders L1 16 min EMOM Even – 5 box dips + 10…

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Tuesday’s WOD

By maillard | August 6, 2019 | Comments Off on Tuesday’s WOD

8/6 L2 Skill Hang Power Clean and Power Jerk 2,2,2,1,1,1 Work to a heavy single rep over 6 sets WOD For Time 30-20-10 Pull Ups American Swings (70/53) Burpees to 6′ target L1 15 min AMRAP 250m row 15 goblet squats 15 hanging knee raises

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