Monthly Archives: November 2016

Trips yo…trips!

Strength: Hang Power Snatch EMOM 8 Minutes 4 reps Build up in weight but keep it light enough so that all reps are unbroken and perfect. Workouts of the Day: 7 min AMRAP:
21 Calorie Row
15 Box Jumps  24/20
9 Pull-ups
—3 min rest
7 min AMRAP:
12 Wall Balls
9 Kettle Bell Swings 53/35 6 Deadlifts 185/135
—3 min rest
7 min AMRAP:
50 Double...
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Hard No

Strength : Squat Clean Find a 3 rep TnG max WOD : 15-12-9 Squat Clean 185/135 Bar Facing Burpees – This should be a very heavy clean, close to 85% of the max for what you get during the strength time. S : 95/65 L1 : 155/105 Rx+: 205/145  ...
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Upside down

WOD : For Time Row 1000m, then... 3 Rounds 20 Box Up and Over 24/20 20 Pull-Ups 60 Double Unders 40 Situps 20 Walking Lunges (alt.) 10 Hang Power Clean 95/65 Scale movements for continuous movement through each element...
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Santora

"Santora" Three rounds for reps of: 155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute between rounds...
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