Monthly Archives: April 2015

Friday Fly Day

For Time: 50 Pull-Ups Run 400m 50 Front Squat 95/65 Run 400m 50 Power Snatch 95/65 Run 400m 50 Wall Ball 20/14 S : 30 Reps, 75/55 L1 : 40 Reps, 95/65 Rx+: 20 MUs for Pull-ups, 115/80...
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Unit

Skill: Pull Ups & Double Unders Spend time working on both, all aspects of each skill. WOD: 10m AMRAP 8 Burpees 20 KB Swing 53/35 L1: 35/26 Rx+: 70/53...
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The Roo

Strength : Bench/Strict Press 5-5-5-5 WOD: 3 Rounds 35 Pushups 55 Double Unders 35 Box Jumps 24/20...
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Trust Hers….

Strength : Back Squat 2 reps, 1 full rep then 1 rep with pause ABOVE knee...On the way up just as you get above parallel, stop, then finish the rep. WOD : 21-15-9 Thrusters 95/65 Toes to Bar Hang Power Clean L1 : 75/55, Hanging Knee Raises Rx+ : 115/80...
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