February 2017

Snatch   2-2-2   Then   21-15-9-15-21   Power Snatch 95/63 Box Jumps Push Ups   Post Loads and Times to ZEN and Comments:  

Bench Press: Establish a 10rm Strict Weighted Pullups: 3 x 5reps Then… 15.3 AMRAP 14 minutes 7 MU 50 Wall Ball Shots, 20/14 (10’/9′) 100... Read More

15 Min to heavy Clean and Jerk Then… AMRAP 18 Minutes 750m Row 15 Cleans 185/133 15 Jerks 185/133 3 Legless Rope Climbs 15′ OR... Read More

8 rep max Back Squat then perform 2 sets of 8 at 90 % 30-20-10 Alt Reverse OH lunge (on a 45# plate) 45/25 Alt... Read More

Sunday Endurance WOD   3 Rounds of:   4 Stations, 90 Seconds Per Station   Row For Calories Situps Step Ups With Plate Double Unders... Read More

Deadlift 5×1   Then   21 Push Press 95/63 21 Pullups 18 Push Press 18 Pullups 15 Push Press 15 Pullups 12 Push Press 12... Read More

WWPF – 34 min Running Clock  0:00 – 10:00 10 mins to establish a max Jerk   —–2 Min rest—– 12:00 – 25:00 13 Min... Read More

Front Squats 3-3-3   Then:   14 Min AMRAP of:   5 Thrusters 95/63 7 Hang Power Cleans 95/63 10 Sumo Deadlift High Pulls 95/63... Read More