by Derek | Jul 15, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance 15 min AMRAP 500m Row 25 KBS 50/35# 500m Row 25 Sit-ups Rest 3 min 15 min AMRAP 0.6 miles Bike 25 Plate Ground to Overhead (15/10kg) 0.6 miles Bike 25 Plank Up...
by Derek | Jul 14, 2020 | Uncategorized
Lifestyle (Barbell Free) 1 min work; 30s rest x 8 sets 3/side DB Hang C&J + AMRAP Single Skips in remaining time WOD Below Performance 1 min work; 30s rest x 5 sets 1 Power Clean + AMRAP DU’s in remaining time EMTOM for 20 min 1st: 10-15 DB S2OH (35/25# per hand)...
by Derek | Jul 13, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance EMOTM for 8 min or 11 min if using DBs 3 Front Squats or 5 DB Front Squats 4 Rounds for time (20 min CAP) 400m Run 20 Hang Clean and Jerk (40/30kg) or use DB’s 15 C2B Pull-ups or Pull-ups or Ring...
by Derek | Jul 12, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 3 min for 4 sets Double KB/DB Deadlifts 12, 10, 8, 6, 4, 2 + 30s Superman Hold WOD Below Performance Every 3 min for 4 sets Deadlifts 8, 6, 4, 2 For time (20 min CAP) 18 – 15 – 12 reps of Burpees Alt. DB Snatch (50/35#) rest 3 min then...
by Derek | Jul 11, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance EMOTM for 12 min 1st: 10 Left Arm DB OH Alternating Lunge 2nd: 10 Right Arm DB OH Alternating Lunge 3rd: Rest 5 Rounds for time of (20 min CAP) 200m Run 12 Deadlfits 9 Hang Power Clean 6 Push Jerks *70/50kg for weight or use...
by Derek | Jul 10, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 90s for 9 sets 6 Alt. DB Snatch + 30s Hollow Body Hold WOD below Performance Every 90s for 6 sets 1 Power Snatch For time (20 min CAP, partner) 8 Rounds of 20 DU’s or 50 singles 10 Burpees into 8 Rounds of 20 DU’s or 50 singles 10 Box...
