Posts from July 2016

Rest Day 🙂

For time: 100 Sit-ups 1 mile Run 100 Air squats  

Team WOD: 20 min AMRAP (teams of 3) TIMER:  50m Farmers Walk 24/16kg AMRAP: Row (cal) Slam

Olympic Weightlifting Focus: For QUALITY Cleans from Blocks at Hip Level 75% x2x8 Pause (at knee 3[…]

7 Rounds for time: 7 HSPU 7 Thrusters 135/95# 7 KTE 7 Deadlifts 245/170# 7 Burpees 7[…]

Three position Power Snatch x1setx5   3 Rounds for time: 30m (100ft) Walking lunge 16m HS walk[…]

Front Squat x5x5 @ 75% of 1RM This should be the heaviest 5 rep number you’ve done[…]