Skill: 5 attempts of straddle to handstand hold Strength: 7×2 Power cleans @ 80% 7×2 Weighted pull-ups (53 lb./26 lb.) WOD: 5x400m Sprints, 1:1 ratio rest Post loads and splits to comments. _____ LEANFIT: 5 rounds for time of: 300m
Monday WOD, July 19, 2017
Skill: Back walk over against the wall or back bend on the floor Strength: (Starting 6th week of 8 week program) Back squats, 1×6 @80%, 1×3 @90%, 1×2 @95% Front squats, 1×4 @75%, 1×4 @80%, 1×4 @80% WOD: 4 rounds
Friday WOD, June 16, 2017
Skill: Accumulate 2 minutes of free standing handstand hold Strength: Work to a heavy power clean WOD: As many rounds as possible in 8 minutes of: 2 Power cleans (185 lb./125 lb.) 4 Slam balls 6 Box jumps Rest 3
Thursday WOD, June 15, 2017
Skill: 3 max lever holds Strength: Back squats: 1×6 @75%, 1×6 @80%, 1×6 @80% Front squats: 1×5 @60%, 1×5 @70%, 1×6 @70% WOD: For time: 5 Snatches (squat, 175 lb./125 lb.) 5 Bar muscle-ups 7 Snatches (squat, 155 lb./105 lb.)
Wednesday WOD, June 14, 2017
21 of the best Netflix documentaries you need to watch, BuzzFeed ______________________________________________________ Skill: 3 reps Skin the cat Strength: 5×1 Strict press @90% WOD: As many rounds in 15 minutes of: 300m Row 10 Kettlebell swings (53 lb./35 lb.) 15