Chris Daly

June 11, 2018

BUILD A. 12 min to find a heavy Back Squat B1. Back Squat x5 @60% of A B2. Supinated DB bent rows x10 3 sets of B BREATHE AMRAP 10 15 BJSD 12 T2B 9 Hang Power Cleans 155/105

June 8, 2018

BUILD A. BB split squats @32×1 6,6,6 ea B. 2 RNFT :30 side plank ea 1 ea TGU + 3 KB windmills BREATHE 2 RFT 200M RUN 15 DL 225/135 2 RFT 400m run 12 Front rack alt lunges 135/95 2 RFT 200m run 9 Power Snatches 95/65

June 1, 2018

BUILD A. Strict Press x2 plus 1 Push Jerk Increase load every :90 x5 B. 2 sets 12 SA KB bench plank row 20m SA KB OH Carry ea BREATHE AMRAP 18 1250m row 75 WB 25 Double KB DL (32/24)

5/25/18

BUILD A. Build to a heavy complex in 12 min of Power Clean Push Jerk Reverse lunge ea BREATHE For Time 1 Round of “DT” 3 Rounds of “Cindy” or “Mary” 1 Round of “DT” -REST 2 min Repeat

May 18, 2018

BUILD A. In 12 min find a heavy complex of 1 Power Clean 1 ea Front rack lunge 1 Jerk B. KB side T plank holds 3x:30 BREATHE 9 min Running Clock -4 min to Complete 3 rounds of 2oom row 8 HPC 155/105 3 Burpees -3 min to complete 2 rounds 175m row 6 …

May 18, 2018 Read More »

May 17, 2018

BUILD A. Find a Heavy 8 RM Back Squat in 12 min BREATHE For Time 800m run 50-50-50 Reps Air Squats 30-30-30 Reps Push-ups 20-20-20 Reps Pullups 800m run

April 30, 2018

BUILD A. Front Squats @21×1 5,5,3,3 B. BB RDL 3×8 BREATHE 4 RFT 5 Squat Cleans 185/105 15/12 cal row 10 Ring Push Ups

April 27, 2017

BUILD A. CGBP 5×3 B. Complete 2 sets 12 DB pullovers (hips off bench) 15 Landmine rotations BREATHE “Murph Prep” AMRAP 10 25 DU 1 round of Cindy 25 DU 2 rounds of Cindy Continue until min 10

April 26, 2018

BUILD A1. BB split squats @31×1 x6 ea A2. FC x40m 4  sets of A BREATHEFor Time 15-12-9 Reps OHS (75/55) T2B -REST 2 min 12-9-6 Reps Power snatch (95/65) Burpees over bar -REST 2 min 9-6-3 Reps DL (135/95) Ring dips

April 25, 2018

BUILD A. Strict press x3 @31×1 plus 2 push jerks Build in 5 sets BREATHE Partner WOD AMRAP 18 20 cal row 12 Curtis P’s (95:65) *Add 10 cal ea round

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