WOD

August 31, 2015

Strength:

Back Squat: 5 × 3

Metcon:

5 rounds

10 – Front Squats
10 – Push Press
10 – Pull Ups
50 – Double Unders

Comments: 0

WOD

August 25, 2015

Strength:

Push Press: 5 × 4

Metcon:

3 rounds:

15 – Clean and Jerks
20 – Toes 2 Bar
75 – Double Unders

Comments: 0

WOD

August 18, 2015

Strength:

Strict Press: 5 × 4

Metcon:

100 – Double Unders
30 – Push Press
30 – OH Walking Lunges
60 – DB Snatches
30 – OH Walking Lunges
30 – Push Press
100 -Double Unders

Comments: 0

WOD

August 17, 2015

Strength:

Front Squat:

5 × 2 (3 sec. pause at the bottom)

Metcon:

10 min. AMRAP:

15 – Wall Balls
5 – Power Cleans

Finisher:

ME Plank Hold
20 – Hollow Rocks
(x2)

Comments: 0

WOD

July 14, 2015

Strength:

400 m Farmer’s Carry

Metcon:

5 rounds:

5 – Power Cleans (155#/105#)
10 – Pull Ups
15 – Wall Balls

Comments: 0

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