Tuesday 10/17/17
Conditioning: 5 RFT: 20 Dumbbell Snatches (50/35) 20 Burpees Post WOD: Bench Press 10-10-10 Bent Over Barbell Row 15-15-15
Monday 10/16/17
Strength: 2 Hang Power Snatch + Overhead Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets....
Friday 10/13/17
Strength/Conditioning: Big Clean Complex 1-1-1-1-1 Every 5 minutes complete 1 set: Complete 5 sets for max load Big Clean Complex = High...
Thursday 10/12/17
Conditioning: 5 Rounds 12 KBS (55/35) 15 Sec. Rest 30 Sec. Hollow Hold 15 Sec. Rest 8 Box Jumps (30/24) 15 Sec. Rest 60 Sec. Row...
Wednesday 10/11/17
Strength: Front Squat 3-10 Work up to a heavy 3 then drop to a heavy 10 Conditioning: For time: 15 Overhead Squats (135/95) 30 GHD...
Tuesday 10/10/17
Conditioning: For time: 400 m Run 40 Chest-to-bar Pull-ups 20 Deadlifts (275/185) 40 Chest-to-bar Pull-ups 400m Run Post WOD: Dumbbell...