Strength/Skill Bench Press Waveload Work up to a 5 rep max then do the following reps every minute on the minute. Same as last week but lower reps on the first 2 sets. 5-5-5-4-3-2-1 Then With a running clock… Alternating EMOM for 15:00 (15 rounds)- 15 Calories Row 30 Double Unders 10 Bar Facing Burpees…
DetailsStrength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the power position, no misses please finish your pull and be quick…very quick. (Unlike the snatch we don’t recommend straps for actual cleans. So if you start to lose your grip just drop the bar and start over) Then 5 rounds of: 10 Sumo Deadlift…
DetailsDeaload week is over, however, the lack of super heavy weights and hard workouts will make this week look similar to last week. One big difference fat loss buyouts are back. Hydrate well. Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch, from the power position, no misses no pressouts. Then 3 rounds of: 1:00 ME…
DetailsIf you have been following the story about the Thai boys that were stuck in the cave for 17 days, its been a huge success because they all got out ALIVE <3 But sadly one man, a Thai Navy Seal – Saman Kunan died during this mission to rescue the boys. This WOD was originally posted…
DetailsStrength/Skill Alternating Every Other Minute for 10 Minutes 3 Power Cleans (pick weight) :40 Double unders Then 4 Rounds for Time of the following: 20 Wall Balls, 20/14 lbs 20 Db Snatch Alternating Arms 20 Row Calories Buyout Mobilize for Saturday Muscle Gain This is week 2 of 4 for the 2nd 4 weeks of…
DetailsStrength/Skill
Every 90 seconds for 12 minutes
1 3 position squat clean
Then
3 Rounds For Time
15 Thrusters 95/65
15 Bar Facing Burpees
Gymnastic Holds
3 rounds of :30 work and :30 rest
Chest to Bar
Handstand
L seats
Triple C&J comparison of @lydiavalentin (75kg, @hookgripesp) with 130kg, 135kg and 140kg/308lb! A post shared by hookgrip (@hookgrip) on Feb 2, 2018 at 7:39am PST You’re probably going to have to slow this down because she’s so fast. Remember the term, “Violent Upward Extension”. What I want you to look for is her body is…
DetailsStrength/Skill Squat 4 x 8 @ 70% Then For time: 25 Double Unders 20 Kettlebell Snatch (one arm – L)s, 24/16 kg 20 Kettlebell Snatch (one arm – R)s, 24/16 kg 25 Double Unders 15 Kettlebell Snatch (one arm – L)s, 24/16 kg 15 Kettlebell Snatch (one arm – R)s, 24/16 kg 25 Double Unders…
DetailsThis is a deload week. A lot of the complexes don’t have % or weights listed so keep them light. Also because this is a deload week and the forecast is for very hot there are no fat loss buyouts. Strength/Skill Every 90 seconds for 9 minutes 1 3 Position Power Snatch, pick load, no…
DetailsJosie For time, wearing a 20 lbs vest: Run, 1 mi — then — 3 rounds of 30 Burpees 4 Power Cleans, 155/105 lbs 6 Front Squats, 155/105 lbs — then — Run, 1 mi Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015.…
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