Friday, May 25, 2018

WOD: “Fran” 21-15-9 For Time Thrusters 95/65 (Max) Pull Ups Purpose of the Workout: Today we are doing “Fran.” This is not a typo and there are no omissions of other parts of the WOD today. I’m sure some of you are thinking “That’s it? Just Fran?” Yes, that’s it! The...

Thursday, May 24, 2018

Strength: 5 Sets Alternating Between 5 Jerk Squats (110-120% 1RM Split Jerk) 2-4 Weighted Dips or Negatives WOD: 10:00 AMRAP 10 Heavy Russian KB Swings 1 Length of gym bear crawl 10 Box Jump Overs 1 Length of gym bear crawls Purpose of the Workout: Today we have a...

Wednesday, May 23, 2018

Skill: Murph 10:00 Core Work For Quality :30 Front Plank 10 Banded Good Mornings :30 Side Plank (L) 10 Banded Good Mornings :30 Side Plank (R) 10 Banded Good Mornings WOD: For Time | Chipper Style .5 Mile Run 50 Pull Ups 100 Push Ups 200 Squats .5 Mile Run Purpose of...

Tuesday, May 22, 2018

Power: Every 1:30 For 10 Rounds Odd: 1 Split Jerk From Rack Even: 1-3 Weighted Chin Ups or :03-:05 Negatives WOD: 3 Rounds For Max Reps :30 Burpees 1:00 Rest :30 Row for Calories 1:00 Rest :30 Burpees 1:00 Rest :30 Assault Bike for Calories 1:00 Rest Purpose of the...

Monday, May 21, 2018

Strength: Back Squat 10-10-10-10 *Build From 60-70% 1RM WOD: 15:00 to accumulate as much weight lifted as possible in 20 Sets of: 1 Deadlift 1 Hang Clean or Hang Power Clean 1 Clean or  Power Clean Purpose of the Workout: As we enter the last week before we retest our...