4/26/2017
Breathing Squats Front Rack Lunges-1x10 each leg Power Clean+Front Squat-Heavy Single WOD- 4 RDS for time:
10x burpees onto a plate
20x American Swing (50/35)
30x Air Squat
4/25/2017
Weightlifting: Power Snatch+OHS-build to today's Heavy Single Bench Press-3x5 reps (heavier than last month) WOD: 20 min EMOM: even-(15/10) cal row odd-(10/5) HSPU Core Strength: 3 rds NFT:
25x weighted situps
15x deadlifts (heavier than last week)
4/19/2017
Power Clean Complex (2 Power Cleans+3 Front Squats) (2+3) @60%, 65%, 70%, 2x (2+3) @ 75% WOD 3 rds for time:
15x HSPU
15x Thrusters (135/95)
15x Sit-up
15x Burpees
15x American Swing (70/53)
15x Pull-up
GOING LIVE
Hoping to go live 4/20/17 for our 6 months anniversary
4/11/17
WOD StartFragment Warm-up 3 rds:
20x "unbroken" DU
10x banded pull-aparts
10x OHS w/ PVC
5x muscle snatches w/ light bar or PVC
10x RDL w/ empty bar Weightlifting Power Snatch+OHS ((2+2)@ 60%, (2+2)@ 65%, (2+2)@ 70%, (2+2)x2 @ 75%) Power Snatch+OHS % is based on FULL snatch Metcon (Time) 6-9-12-9-6
Bar facing burpees
Clusters (135/95) *squat clean thrusters Metcon (Time) EXTRA CREDIT:
50-40-30-20-10 Cal Row
10-8-6-4-2-1 D-ball to shoulder EndFragment