Strength: 4 sets: 3 position snatch (Hip/Hang/Floor) @65-70% 2×2 Back squat @95% WOD: 7 rounds for time of: 250m Row 10 Power snatches (75 lb./55 lb.) 10 Toes to bar 10 Burpees Rest 2 minutes Post time to comments. _____
Thursday WOD, September 22, 2016
Feelin yesterdays squats? I know I was! Here's a quick way to improve your knee flexion and get your squat feeling a little more smooth. Take a PVC pipe (a small diameter is best) and place it behind the knee
Wednesday WOD, September 21, 2016
The Not-to-do list: 9 habits to stop now, Tim Ferriss ________ Strength: 5×2 Split Jerk position strict press 2×3 Front squat @95% WOD: “Kelly” 3 rounds intermediate/ 5 rounds advanced: 400m Run 30 Box jumps 30 Wall balls Post loads
Tuesday WOD, September 20, 2016
_____________________________________________ Strength: 5×2 Power snatch @70% 5×2 Snatch pulls @100-130% WOD: For time: 40 Back extensions “Annie” Reps 50-40-30-20-10 of: Double-unders Sit-ups Post loads and time to comments. _____ LEANFIT: 8 rounds for time of: 3 Deadlifts (135-185 lb./65-135 lb.)
Monday WOD, September 19, 2016
________________________________________ Strength: 5×2 Clean deadlift (pause above knee), back to floor + full Clean & Jerk @ 75% 6×2 Front Squat @75% WOD: For time: 50 Burpee pull-ups 40 cal Row 30 Overhead squats (95 lb./65 lb.) 20 Box jump