WOD = “DT” 5 rounds for time
-12 deadlifts (155/105)
-9 hang power cleans
-6 push jerks
Friday Aug 2nd, 2019
August 2, 2019 / By j0ssy
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Thursday Aug 1st, 2019
August 1, 2019 / By j0ssy
WOD 1=5 sets of:
-3 Strict Press + 5 Push Press with double KB/DBs
*Perform 3 strict press straight into 5 push press (same weight) with double KB or DB’s. Work up to a heavy complex. Rest as needed between sets.
Then
WOD 2 = 5 min AMRAP:
-5 Devil’s Press 40/25 : https://www.youtube.com/watch?v=zOYXFFXAx24
-10 Double under build (Add 10 DU’s each round)*
*Round 1 =5 DP + 10 DU’s next round 5 DP + 20 DU’s… Scale weight if needed.
Scale Double Unders to double unders without a rope
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Wednesday Jul 31st, 2019
July 31, 2019 / By j0ssy
WOD = 3 sets of:
-20 Hollow rocks
-1 min plank hold
-1min rest
Then
3 rounds of:
-20 Cal airdyne
-20 Knee raises
-20 Cal airdyne
-20 Push-Ups
-20 Cal airdyne
-20 Pull-Ups
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Tuesday Jul 30th, 2019
July 30, 2019 / By j0ssy
Back squat 10-5-3-1-1-1-3-5-10 reps
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Monday Jul 29th, 2019
July 29, 2019 / By j0ssy
WOD
On a running clock, do
10:00 EMOM
A. :30 hollow rock/hold
B. :30 DB box step-overs
2:00 rest
6:00 AMRAP
-25 ft. Handstand walk
-50 ft. Walking lunge
2:00 rest
For time
-800m row
-15 D-ball cleans
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