Main – WOD Weightlifting Back Squat (5X3 HBBS @ 65% – rest 90 sec. Notes: Down and up q) Metcon .....
Main – WOD Weightlifting Power Snatch (12 minutes to establish a 1rm Power Snatch) Metcon Metcon (Time) 3 rounds for .....
Main – WOD Weightlifting Clean and Jerk (7X1 Clean and Jerk up to 80% – no higher) Metcon Metcon (Time) .....
Main – WOD a: Mobility Session (No Measure) Foam rollers, band work b: Warm-up (No Measure) skill work – coaches .....
Main – WOD Weightlifting Snatch (7×1 up to 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP of: .....
Strength: 7X3 Deadlifts no heavier than 80% WOD: 10 minute AMRAP of: 5 Heaving Snatch Balances @ 75% 10 Snatch .....
Strength: 5X5 Tempo HBBS WOD: Run 800m 3 rounds of- 12 Ring Dips 8 Strict Pull-ups Run 800m
Strength: 10X1 Hi-Hang Snatch WOD: 15 Burpee Over-the-Box Jumps 20″ 15 Power Cleans 135/95# 15 Burpee Over-the-Box Jumps 20″ 30 .....
September 28th, 2013 Member’s Only Comp! 3 Divisions: RX SXA (Scaled A Tier) SXB (Scaled B Tier) $20 to participate .....
Teams of 4: 3K Trail 100 OHS 95/65 400M 100 Reverse Burpees 400m 100 plyo push ups to plate 2 .....
Lurong WOD 2 100 KBS 53/35 100 Burpees *partition anyway you like
7X3 Banded Deadlifts -then- 7 minute AMRAP of: 7 Hang Power Cleans 155/105# 30 Split Jumps *Rest 2 minutes – .....
