WOD

June 9

A. BS 4 x 5 reps @ 75% of 1 rm 1 set every 2 mins *1st set @ 23x1 tempo and next 4 no tempo B. Deficit DB Reverse Lunge Steps 3 x 6 per leg *tough weight + 16 min amrap *partner workout 5 C2B Pullups 10 Wall Balls (20/14) 15/12 Cal row   1Team Training A. 2 Position...

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june 8

A. Snatch up to a tough double *1st rep pause @ above knee and 2nd rep no pause + For time 800m run 30 PS (115/78) 150 DU   1Team Training A. Snatch 1.1.1.1 x 4 rest 10 secs and then rest as needed B. Snatch Balance up to a heavy triple in 3-4 sets + 10 EMOM Odd mins-...

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June 7

Endruance Banded Sprints 8 30m Sprints *rest as needed and alternate with partner after every one + 18 min amrap 2k row then amrap the remaining time 30 DU 20 1 arm KB Thrusters *10 per arm @ tough weight 60 sec plank hold *Put 2k row in the comments   FIGHT GONE BAD...

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June 6

Partner WOD 20 min amrap Partner A- 200m run Partner B- Amrap 5 DL (185/125), 5 Burpee Pullups + Hanging L-sit holds *accumulate 2 mins *legs straight or knees tucked in   1Team Training: do the workout below between the hours of 8-11:15 or meet at the Clearview Track...

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June 5

 A. Clean x 1/FS x 1/Split jerk x 1 every 2 mins x 7 sets *Build by feel + For time 15 PC (135-155/95-105) 15 FS 15 Shoulder to OH 10 PC 10 FS 10 Shoulder to OH 5 PC 5 FS 5 Shoulder to OH   1Team Training A. Hang Clean + Clean + Jerk 3+2+1 for 3 sets, 2+1+1 for 3 sets...

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June 4

16 EMOM Odd mins- 2 Close Grip Bench Press *Building Even mins- 3-5 Strict Pullup @ 13x1 tempo + *Alternating Tabata 6 rds 10m Shuttle runs Hollow rock holds Pushups Abmat Situps   Ash's Barbell Club A. Hang Clean x 1/Split jerks x 2 Build to a heavy set in 12-15...

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Programming isn’t anything

It’s everything.