August 14, 2018

STRENGTH 4 sets building KB at SL RDL x8 ea Into RKBS x20 AHAP REST :60 Push ups x10-20 REST 2 min WOD 10 RFT 20 DU 5 DL 185/115 5 DB/KB Z press *Sub 3 strict HSPU for Z press if athlete can [...]

August 10, 2018

STRENGTH 4 sets BB strict press x 8-10 (building) REST 1 min DB/KB Front rack box step ups x6-8 ea leg @30×1 (heavy) REST 1 min WOD 3 RFT 400m run 15 Thrusters 95/65 12 Pull-ups *Sub jumping [...]

August 9, 2018

STRENGTH 4 sets of Halting clean deadlift (knee) + hang power clean x1+2 Rest :30 DB Death March x16 (8 per leg) @20×1 Rest 1 min WOD For Time 20/15 cal row 15 DL (225/135) 30/25 cal row 50 [...]

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