5 rounds of d-lifts:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00
3 rounds of:
3 d-lifts @ 82.5 % – 85%
*performed every 3:00
as many rounds and reps as possible in 12:00 0f:
3 handstand push ups @ strict
6 pull ups @ strict
12 pistols @ alternating
6 – 8 rounds of:
1 power clean – increasing load every round to 85% of your 1rep max
*performed every 2:00
6 rounds for load of:
500 meter row/400 meter run
4 cleans
*4:00 time cap per round – goal is to lift as much load as possible each round
adjust load as needed
5 rounds of bench press:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00
3 rounds of:
3 bench press @ 82.5% – 85%
*performed every 3:00
1 round for time of:
50 burpees over the barbell
50 front rack alternating reverse lunges @ 95lbs/65lbs
50 push press @ 95lbs/65lbs
50 toes to bar
as many and reps as possible in 30:00 of:
15/12 calories row
12 d-lifts @ 155lbs/105lbs
9 hang power cleans 155lbs/105lbs
6 shoulder to overheads @ 155lbs/105lbs
*2 team member wod, 1 member alternating complete rounds at a time.
Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.
Take time to, work on your out door running, or.
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.
Schedule Update:
Box is closed tomorrow, 3.21.19
4 rounds for times of:
40/30 calorie row
800 meter run
50 double unders
*10:00 time cap per round – scale to insure 2:00 – 3:00 rest between rounds
5 rounds of back squats:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00
3 rounds of:
3 back squats @ 82.5 % – 85%
*performed every 3:00
as many rounds and reps as possible in 15:00 of:
5 pull ups @ strict
10 push ups
15 air squats