305-89POWER

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Recent Posts

September 28, 2017

EMOTM for 10 minutes
1 Power Snatch
WOD
15 minute AMRAP
3 Thrusters (95/65)
6 T2B (sub for hanging knee tucks)
9 Sit ups  

September 27, 2017

EMOTM for 10 minutes
3 Deadlifts
WOD
5 rounds for time.
Run 400 meters
25 Pull ups
(25 minutes or faster)
(Scale to 15 Pull ups if 25 is too much)  

September 26, 2017

EMOTM for 10 minutes
10 OH Reverse Lunge steps (in place alternating 5 each leg) (30/20 Slam ball)
4 Slam Balls
WOD
5 cycles
3 minute AMRAP
4 KBS (55/35)
6 Push Press (75/55)
8 Box Jumps (20/16)
Rest 1 minute 

September 26, 2017

EMOTM for 10 minutes
5 DB Curls (hammer curls)
5 Push ups on DBs
WOD
For time.
50-40-30-20-10
WBS (20/14)
Double Unders (3:1)
(15 minutes or faster)  

September 24, 2017

EMOTM for 10 minutes.
3 Hang Power Cleans + 3 Front Squats
WOD
For time.
30 Power Cleans (135/95)
Run 400 meters
(9 minutes or faster)  

September 21, 2017

20 minutes to work up to a 8RM Overhead Squat
WOD
For time.
50-40-30-20-10
Sit ups
25-20-15-10-5
Deadlifts (135/95) (RX+ 185/135)
(12 minutes or faster)  

September 20, 2017

EMOTM for 10 minutes
45 seconds max Double Unders
(score is total)
WOD
3 rounds for time.
Run 800 meters
42 KBS (55/35)
21 Slam Balls (30/20)
(24 minutes or faster)  

September 20, 2017

20 minutes to work up to a 2RM Front Squat
WOD
For time.
10-9-8-7-6-5-4-3-2-1
Strict Press (75/55) (RX+ 95/65)
Strict Pull ups (2:1 Ring Rows)
(13 minutes or faster) 

September 18, 2017

EMOTM for 10 minutes
8 Hang Power Cleans (135/95) (RX+ 155/105)
WOD
For time.
50-40-30-20-10
Box Jumps (20/16)
5-4-3-2-1
Rope Climbs (2:1 Rope Pulls)
(16 minutes or faster)  

September 18, 2017

15 minutes to work up to a 3RM Sumo Deadlift 

WOD 

"Loredo" 

6 rounds for time.

24 Squats 

24 Push ups 

24 Walking Lunge Steps 

Run 400 meters 

(25 minutes or faster) 

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