9AM
1 works 1 ‘rests’
125 KBS (53/35)
100 wall balls (20/14)
75 hang cleans (155/105)
50 Box Jumps
*”rest” is a 20 cal row or 15 cal AB. Athletes can only switch after they have completed the ‘rest’
10AM
17.5 skill and strategy
Related Posts
October 30, 2020
Metcon: 25 min 3:30min of work1:30 min restx 5 10alt DB sn.12 BBJO14 hang sn….
Posted in: WOD
October 27, 2020
Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon:…
Posted in: WOD
October 26, 2020
Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J…
Posted in: WOD
October 25, 2020
Overload: 15 min week 1w.u 5 @ 35%w.u 5 @ 50%8@ 60%8@60%8@60% Metcon: 10.9.8 etc1.2.3…
Posted in: WOD
October 21, 2020
Skill: 10 minwarmup the snand hang sq. Sn Strenght:EMOM 141 sn + 1 hang sq….
Posted in: WOD
October 20, 2020
Strength: 30 min 1RM make upfront or back squat TNG Tempo deadlifts5 x 5 building(3s…
Posted in: WOD
October 19, 2020
Skill: 10 min Controlling your dubsFind max unbroken setif its 50 great !if its 5…
Posted in: WOD
October 18, 2020
Strength: 30 min 1 RMfront or back squat optional approach:10 @ empty bar8@ light (40-50%)6@…
Posted in: WOD
October 30, 2020
Metcon: 25 min 3:30min of work1:30 min restx 5 10alt DB sn.12 BBJO14 hang sn….
Posted in: WOD
October 27, 2020
Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon:…
Posted in: WOD
October 26, 2020
Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J…
Posted in: WOD
October 25, 2020
Overload: 15 min week 1w.u 5 @ 35%w.u 5 @ 50%8@ 60%8@60%8@60% Metcon: 10.9.8 etc1.2.3…
Posted in: WOD
October 21, 2020
Skill: 10 minwarmup the snand hang sq. Sn Strenght:EMOM 141 sn + 1 hang sq….
Posted in: WOD
October 20, 2020
Strength: 30 min 1RM make upfront or back squat TNG Tempo deadlifts5 x 5 building(3s…
Posted in: WOD
October 19, 2020
Skill: 10 min Controlling your dubsFind max unbroken setif its 50 great !if its 5…
Posted in: WOD
October 18, 2020
Strength: 30 min 1 RMfront or back squat optional approach:10 @ empty bar8@ light (40-50%)6@…
Posted in: WOD