305-89POWER

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Recent Posts

October 31, 2017

EMOTM for 12 minutes
5 Deadlifts
3 Power Cleans
WOD
7 Rounds for time.
10 Wall Ball Shots (20/14)
10 Pull ups
(9 minutes or faster)  

October 31, 2017

3-3-3-3-3
Push Press
WOD
3 Rounds for time
Run 400 meters
21 KBS (55/35)
12 HSPU (sub for seated shoulder press)
(12 minutes or faster) 

October 30, 2017

EMOTM for 10 minutes
1 Squat Clean + 1 Hang Power Clean + 1 Power Jerk
WOD
For time.
21-15-9
Squat Cleans (135/95)
Ring Dips (sub for Bar or Box Dips)
(10 minutes or faster)  

October 26, 2017

EMOTM alt. for 10 minutes
3 Clean and Jerks
45 second plank
WOD
For time.
Run 800 meters
80 Clean and Jerks (95/65)
(12 minutes or faster)  

October 25, 2017

20 minutes to work up to a 5RM
Front Squat
WOD
3 rounds for time.
10 Bar Muscle Ups (sub for CTB Pull ups or Jumping Chest to Bar Pull ups)
10 HSPU (sub for seated shoulder press)
20 Slam Ball Cleans (30/20)
(12 minutes or faster) 

October 24, 2017

EMOTM for 12 minutes
1 Power Clean
WOD
20 minute AMRAP
200 meter SB Run (20/15kg)
20 Box Jumps (24/20)
10 T2B 

October 23, 2017

15 minutes to work up to a 5RM
Bench Press
WOD
For time.
21-18-15-12-9-6-3
KBS (55/35)
Run 400 meters
(25 minutes or faster)
Compare to 091016 

October 22, 2017

EMOTM alt. for 12 minutes
5 Deadlifts
8 Lateral Burpees
WOD
Tabata
Wall Ball Shots (20/14)
Sit ups
Double Unders
Pull ups
Compare to 091015 

October 19, 2017

15 minutes to work up to a heavy 10 rep:
Back Squat
WOD
For time.
21-15-9
Single Arm DB Snatch (50/35)
Bar Muscle Ups
(scale to Chest to Bar Pull ups or Jumping Chest to bar Pull ups)
(12 minutes or faster)  

October 18, 2017

EMOTM alt. for 10 minutes
40 Double Unders (sub for 40 seconds of singles)
10 Pistols (5 each leg no alternating)
WOD
Work up the ladder for 12 minutes
3 Hang Power Snatch (75/55) (RX+ 95/65)
3 Box Jump Overs (24/20)
6 HPS
6 Box Jump Overs
9 HPS
9 Box Jump Overs
etc.  

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