5/16/19 | Thursday


5/16/19 | Thursday.

Skill/Strength:

Muscle Up Technique:

Alternating EMOTM:

False Grip Pull Up Negative.

Max Ring Support Hold.

Workout of the Day:

For Time:

50 Box Jumps (24/20),

40 Kettlebell Snatches (53/35),

30 Deadlifts (95/65).

7/27/17 | Thursday


7/27/17 | Thursday.
Strength:
Pause Front Squat x 1.
Workout of the Day:
AMRAP in 13 Minutes:
21 Front Squats (115/75#),
15 Kettlebell Snatches (53/35#),
9 V- Ups.

2/8/17 | Wednesday


2/8/17 | Wednesday.
Strength: KB complex: 8 KBSwings + 6 Goblet Squats + 4 Lunges + 2 KBSnatch. x 5 Rounds (not for time).
Workout: For Time, complete
12-9-6-3 reps of
KBSwings (70/53#),
Box Jumps 24/20″,
then Row 1000m,
then 3-6-9-12 of
KBSwings,
Box Jumps.

1/3/17 | Overhead Squats


1/3/17 | Tuesday.
Strength: Overhead Squats x 2.
Workout of the Day:
AMRAP 10 of
5 KB Snatch (53/35#),
7 Burpees,
9 Wall Balls.
Compare to 5/6/11.

7/28/16 | Press


7/28/16 | Thursday.
Strength: Press.
Workout of the Day:
With a 10 min cap, complete as much as possible:
2-4-6-8-10-12-14…etc of
KB Snatch (each arm),
Air Squats.

5/18/16 | Wednesday


5/18/16 | Wednesday
Strength: Tabata L-Sits. 
Skill: KB Snatches. 
Workout: 21-15-9-6-3 reps of
Kb Snatch,
Box Jumps. 

3/7/16 | Split Jerks


3/7/16 | Monday.
Strength: Split Jerks.
Workout of the Day:
For time, complete 21-15-9 reps of
KB Snatch (each arm),
Pull-ups.

1/28/16 | Back Squat


1/28/16 | Thursday.
Strength: EMOTM 8 of 3 Back Squat at 80% of 1RM.
Workout of the Day: 5 Rounds for Time of
30 Calorie Row,
20 Ring Push-ups,
10 KB Snatch per arm.

Saturday 110305


Strength:
Overhead Squat 3-3-3-3-3

Skill:

L-Sit Parallettes

WOD:

15-12-9-6-3 reps of
KB Snatch
Burpees
Post OHS weight and WOD time to comments.

WOD Results 03/04/2011

L-Sit Parallettes 03/05/2011

KB Snatch, 03/05/2011 WOD

Burpees, 03/05/2011 WOD