by Derek | Sep 18, 2020 | Uncategorized
Lifestyle 2 min work; 1 min rest for 6 sets 5/side Single Arm DB OHS (or do single arm DB Front Squats) + Single Skips in remaining time For time (15 min CAP) 400m Run 16 Alt DB Snatch 800m run 25 DB Front Squats 400m run 16 Alt. DB Snatch Performance Every 3 min x 4...
by Derek | Sep 16, 2020 | Uncategorized
Lifestyle 15 min AMRAP 21 KB Deadlifts 15 Box Jumps 12 Push-ups Rest 10 min 5 min AMRAP 10 DB Squat Clean & Jerks 10 Pole Sit-ups Performance Open WOD “11.2” 15 min AMRAP 9 Deadlifts (70/45kg) 12 Push-ups 15 Box Jumps (24/20″) Rest 10 min Open...
by Derek | Sep 15, 2020 | Uncategorized
Lifestyle Every 90s x 8 sets 5 Left arm KB Deadlift + 5 Right Arm KB Deadlift + 20-30s Superman Hold Performance Every 90s x 5 sets 5 Unbroken Deadlifts with 3s Pause at top of each rep Every 4 min x 5 sets 500/400m Row 10 HSPU or Seated DB Press 5 Power Clean...
by Derek | Aug 23, 2020 | Uncategorized
Lifestyle Every 90s for 8 sets 5-7 DB Push Jerks + 20s Core hold of choice Performance Every 90s for 6 sets 1 Push Jerk + 1 Split Jerk 3 Rounds for time of 400m Run 12 Box Jump Overs (24/20”) 15 Thrusters (40/30kg) or use...
by Derek | Aug 22, 2020 | Uncategorized
Lifestyle Every 90s x 8 sets 6 Alt. DB Snatch + 5 Jump Over Box/Plates WOD Below Performance Every 90s x 5 sets 1 Hang Power Snatch 10 min AMRAP 200m Run 10 Power Cleans (40/30kg) *or use DB’s 2 min rest 10 min AMRAP 250m Row 10 S2OH (40/30kg) *Or use...
by Derek | Aug 21, 2020 | Uncategorized
Team Series Workout #3 16 min to find A) 1RM Power Clean & Jerk or B) 1 RM Squat Clean *Individuals choose one of above. If partners P1 does A and P2 does B or vise versa. 15 min AMRAP 2000m Row them max rounds in remaining time of 5 C2B Pull-ups or Pull-ups or...
