(424) 277-0928 [email protected]

Thursday 07.26.2018

Strength

Sots Press
3-3-3-3

Snatch balance
2-2-2-2

High hang snatch + OHS (both w/pause in the catch)
5 x 1+1

WOD

12min EOMOM

2min to perform:
5 Back squats (from the floor) 135/95
Shuttle run
10 GHDSU’s/Wtd ambit situp 20/14

Wednesday 07.25.2018

BEACH WOD!!! for 12:00, 5:30 & 6:00pm

For 6:00, 7:00am, & 4:00pm…

2 Rounds
400m Run
500m Row
Then…

3 Rounds, 1min each
Burpees
Battle ropes
MB over bar
Box step overs
Abmat situps
REST 1min

2 Rounds
400m Run
500m Row

Friday 2.10.2017

Strength

Single arm DB snatch

3 – 3 – 3 – 3

Single arm OHS

3 – 3 – 3 – 3

WOD

For time

42 Alternating DB snatch 50/35lb

21 T2B

42 DU’s

30 Alt DB snatch

15 T2B

30 DU’s

18 Alt DB snatch

9 T2B

18 DU’s

Thursday 2.9.2017

Skill

HSPU’s

Strength

Power cleans

2 – 2 – 2

Open WOD 15.4

8min AMRAP

3 HSPU’s

3 Cleans 185/125lb

6 HSPU’s

3 Cleans

9 HSPU’s

3 Cleans

And so on…

Saturday 12.10.2016

Partner WOD

For time:

2000m Row

50 Hang power snatches 95/65lb

50 Alternating box overs 24/20″

50 Synchro KBS 53/35lb

50 Burpees over partner

500m OH plate carry 45/25lb

1000m Row