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Monday August 21, 2017

by Kristen August 21, 2017

Strength: 25 mins to establish 1 rep max back squat Wod: 21-15-9 Wall balls Hand release push ups

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Thursday August 17, 2017

by Kristen August 17, 2017

Strength: 20 minutes to work up to a heavy single Clean & jerk Wod: 3 rounds 500m row 12 burpees 21 box jumps 24/20

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Wednesday August 16, 2017

by Kristen August 16, 2017

Strength: 5×5 Push Press increasing weight; go unbroken Wod: 15-12-9 KB snatch/DB ground to overhead Toes to bar 800m weighted run Use a sandbag or medicine ball 15-12-9 Kb snatch/DB ground to overhead Toes to bar

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Tuesday August 16, 2017

by Kristen August 15, 2017

6 Min EMOM 3 power Cleans 95/65 3 Front Squats 3 shoulder to Overhead Rest 3 Min 3 Min Amrap 21 Calorie Row 15 Burpees then max Thrusters 95/65 Rest 3 Mins 3 Min Amrap 18 Calorie Row 12 Burpees then max Thrusters 95/65 Rest 3 Mins 3 Min Amrap 15 Calorie Row 9 Burpees […]

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Monday August 14, 2017

by Kristen August 14, 2017

Back squats 5×5 @80% 3 rounds 400m run 15 clean and jerks 135/95 30 double under’s

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Friday August 11, 2017

by Kristen August 11, 2017

Strict press 3×3 Push Press 3×3 Snatch grip push press 3×3 Partner- alternate rounds 8 rounds Every 3 minutes: 400m run Max burpees with remaining time Score is total burpees completed together

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Thursday August 10, 2017

by Kristen August 10, 2017

Partners 800m farmers carry Partners: alternate – split reps 4 rounds 6 ring muscle ups or 20 pull ups 30 db power cleans 50/35 40 wall balls 20/14 Tabatas 8 rounds Max double unders for reps

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Wednesday August 9, 2017

by Kristen August 9, 2017

Hang Squat Clean 5×3 Choose a weight that you can go unbroken Partners 1200m run 40 deadlifts 225/155 40 partner wall ball sit ups 1000m run 30 deadlifts 225/155 30 partner wall ball sit ups 800m run 20 deadlifts 225/155 20 partner wall ball sit ups 400m run 10 deadlifts 225/155 10 partner wall ball […]

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Tuesday August 8, 2017

by Kristen August 8, 2017

For Time: 800m run Partners split reps each round 10 min amrap Buy in: 200 double unders 12 thrusters 95/65 12 pull ups Rest 5 minutes 7 min amrap Buy in: 100 double unders 10 thrusters 115/80 12 toes to bar Rest 5 minutes 5 min amrap Buy in: 50 double unders 6 thrusters 135/95 […]

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Monday August 7, 2017

by Kristen August 7, 2017

Back Squat: 5 reps @ 80% 1 rep @ 85% 5 reps @ 80% 1 rep @ 88% 5 reps @ 80% 1 rep @ 91% Partner Wod Alternating rounds One person works at a time 6 rounds 21 calorie row 15 burpees over bar 9 ground to overhead 95/65

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