Month: September 2019

Lifting: 1 RM Squat Snatch WOD: “Snake Bite” 21-15-9 reps, for time of: Squat Snatch, 95/65 lbs Chest-to-bar Pull-up GENERAL The Squat […]

Back Squat 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Monday Finisher: 5 rounds […]

“Running Black Jack” For time: 20 Push-ups 1 Air Squat 19 Push-ups 2 Air Squats 18 Push-ups 3 Air Squats 17 Push-ups […]

“Gut Feeling” Complete as many rounds as possible in 16 mins of: 12 Hang Power Cleans, 155/105 lbs 21 Lateral Burpee Over […]

Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Friday Finisher: 5 sets […]

“Double Dare” Every 4 mins for 20 mins do: 25/20 Assault Bike Calories 50 Double Unders 5 Deadlifts ** Build the Deadlift […]

“Workaholic” For time: 3 rounds of: 21/15 Row Calories 15 Chest-to-bar Pull-ups — then — 3 rounds of: 21 Kettlebell Swings, 53/35 […]

Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Wednesday Finisher: 5 sets: […]

Lifting: 5×8 DB strict press (each arm) *use same weight across OR build in weight WOD: “Surfer on Acid” 3 rounds for […]

Lifting: Find a heavy complex of: 1 hang power snatch+ 2 power snatch+ 3 Overhead squats WOD: “Bartender” Complete as many rounds […]