Category: Competitors Programming

24-Jun-17-WK10

A. Weightlifting: 2 Power Cleans + 1 Push Press 4x1 Building   B. WOD: Partner WOD (37:00 cap) 100 Alternating Power Cleans Body Weight 1 Mile Partner Sand Bag Carry (1 per team) 100 Synchronized Burpees...
Read more

23-Jun-17-WK10

A. Conditioning: Row For Meters 5 Min -rest 3 3 Min -rest 5 5 Min -rest 3 3 Min *Score A Is Total Meters *Score B is 2nd 5 Min   B. Strength: Back Squat 8-8-12 Go lighter for the 12, and move fast   C. WOD: 21-15-9 DB Hang Squat Cleans 45/30# Strict HSPU (if you can not do strict, wear a vest and kip)...
Read more

21-Jun-17-WK10

A. Weightlifting: OHS 4x4 @ 90% Of 1RM Snatch   B. Strength: Strict Weighted Pull Ups 10 Minutes To Find A 2RM   C. WOD: “Nicole” AMRAP 20 Minutes 400m Run Max Pull Ups...
Read more

20-Jun-17-WK10

A. Strength: Front Squat 4x4 @ 80%   B. Strength: Weighted Reverse Lunges 4x6 (3 each leg) Add Weight As You Go   C. WOD: 3 Rds For Time 80 DU’s 6 Bar MU 6 Front Squats 185/125# -Rest 2 Minutes   D. Odd Object: Every :90 For 8 Rds 4 Alternating Stone To Shoulders 50ft KB Farmers Carry 70/53# -Rest Remaining Time...
Read more

19-Jun-17-WK10

A. Strength: Stiff Legged Deadlifts 4x8 Keep Weight Moderate   B. Gymnastics: Handstand Push Ups 5x2 Take this opportunity to practice and build strength on the hardest scaled version for you. 1-Weighted (vest) Strict Deficit 2-Strict Deficit 3-Weighted Strict 4-Strict Etc…   C. WOD: 2 Rds For Time 35 Calorie Row 35 Burpee Box Jump Overs 35 GHD Sit Ups 35 Push Jerks 75/55##...
Read more

17-Jun-17-WK9

A. Strength: Deadlift 5x2 Building B. WOD: “Zimmerman” AMRAP 25 Minutes 11 C2B 2 Deadlifts 315/225# 10 HSPU...
Read more

16-Jun-17-WK9

A. Aux: Not For Time 4x2 Turkish Get Ups 4x8 i-Y-T’s 4x8 Bent Over Rows* https://www.youtube.com/watch?v=oUjrL5X_jz4 B. Weightlifting: Muscle Snatch 4x2 Building C. WOD: For Time 50 Wall Balls 50 T2B 50 Power Snatches 75/55# D. Odd Object: 5 Rds, Each For Time 10 KBS 2/1.5 pood 50Ft Sled Push Heavy As Possible -Rest 2 Minutes...
Read more