Experienced

Tuesday 160503 – Experienced

Strength Strict Press 4×1, increasing Compare to 4/23. Push Press 3×3, across at heaviest Strict Press single from today Conditioning 3 Rounds for time of: 10 Box Jumps with step down (30/24) 10 Push Press (155/105) then Run 1 mile.

Saturday 160430 – Experienced

Strength In 10 minutes: work up to a heavy single Strict Press, not necessarily a 1 RM. Strict Press 4-6×1; across at 75-80% heavy single from above. Conditioning/Sprint Effort 5 rounds for times of: 200’ Shuttle run 12 Thrusters (95/63)… Read more »

Tuesday 160426 – Experienced

Conditioning Every 3 minutes, for 7 rounds, for times of: 250/200m Row sprint 7 Unbroken Hang Power Cleans (135/95) 14 Lateral Box Jump Overs with Step Down (24/20) Alternate every round with a partner.

Saturday 160423 – Experienced

Gymnastics Skill Gymnastics “goat” work for 10 minutes or prepare for Muscle Up Work in the WOD. Conditioning For Time: 20 Ring Dips (RX+=10 MU) 100 Double Unders 21-15-9 reps for time of: Wall balls (25/16) Burpees 100 Double Unders… Read more »