April 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 

April 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)

April 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

April 15, 2017

Hoping to go live 4/20/17 for our 6 months anniversary

April 11, 2017

WOD

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-...

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