Wod Wednesday 10-2-19

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Lifting: 1RM Strict Press WOD: “Miracle-Gro” 5 rounds for time of: Run, 200 m 12/9 Assault Bike Calories 9 Strict Press, 95/65 lbs GENERAL The strict press is the focus of this two part workout In part 1, we’ll take the bar out of the rack as we build to a heavy single In part […]

Power Hour 10-2-19

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Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. +5# form last Wednesday Finisher: 5×8 strict press (barbell) 5×8 strict pull ups (scale with band) 5×8 db hammer curs (go heavy) 5×8 tempo push ups (5 count down,1 count up)

WOD Tuesday 10-1-19

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“ECOD” Workout Definition 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20)21 Power Cleans27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95Round 2: 115/85Round 3: 95/65 GENERAL The weights decrease with each round, but the reps stay the same If you finish the calories on the rower, you go back to the […]