September 22 2018

No Rest Today

Strength
5X5 Bench Press at 80% of 1RM
5X5 Dead Lift at 80% of 1RM
Optional
Curls
Reverse Grip Pull Ups
Complete as many reps as possible in 7 minutes 
Following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.
Posted in WOD

September 6 2018

Fifteen

AM
Run 5K
3:00 Singles unbroken if possible
Afternoon
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Posted in WOD

September 5th 2018

Strength. Snatches. Push-ups.

AM
Run 5K
Back Squats 5X5 (Using Strong Lifts App)
Bench Press 5X5 (Using Strong Lifts App)
Afternoon
Stretching

Shoulders
PVC Passthroughs
PVC Shoulder Rotations
Wall Stretch

Squats/Legs
Sampson Stretch
Pigeon Stretch
Calf Stretch
Couch Stretch

Metcon For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Men: 75 lb.
Women 55 lb.

Posted in WOD