September 22, 2017

1. Pause Sumo Deadlift:  *Pause 2 sec 1″ off floor on first rep and in between reps 50% x 5 60% x 4 70% x 3 x 5*   *Superset 2 Arm DB bent over Rows 5 x 8-10   2. “Diane” How fast can you complete: 21-15-9 Deadlifts (225/155) Handstand...

September 21, 2017

1.  Hi Hang Clean + Hang Clean + Jerk: work up to a heavy set then 3 x 1 @ 80% of heavy set   2.   4 Rounds of “Ship” Hero WOD How fast can you complete 4 rounds of: 7 Squat Clean (185/135 lbs) 8 Burpee Box Jump (36/30 in)   Canadian Forces...

September 20, 2017

1. Hi Hang Snatch + Hang Snatch: Heavy set then 3 x 1 @ 80% of heavy set   2.  Halting Snatch Deadlift: 5 x 5 @ 100%   3. “Fran” How fast can you complete 21-15-9 of: Thrusters (95/65) Pull-ups   Compare to May 12,...

September 19, 2017

1.  Clusters: 6 x 3 *Ascending weight to a heavy 3   2.  Halting Clean Deadlift: *Use Clean max numbers 80% x 5 90% x 4 100% x 3 x 6   3.  How many rounds/ reps can you complete in 5 min? 20 Double Unders 20 Sit ups   REST 1 min   4.  How many...

September 18, 2017

1.  Snatch Balance:  6 x 3 *Ascending weights   2.  Pause Front Squats: *pause 1st 2 reps 50% x  5 60% x 4 70% x 3 x 6   3.  How many rounds/ reps can you complete in 10 min? 10 SA DB Snatch 10 Hand Release Pushups 10 Toes 2 Bar 10 Box Jumps...