Monthly Archives: January 2017

Remote

Strength: Back Squat 5 sets of 4 at 70% of 1Rm WOD: 10M Amrap 8 Strict Handstand Push ups* 8 Box Jumps 24/20 8 Clean and Jerk 95/65 *NOTE. If you are using a target for HSPU (plates/admat) and not actually touching the target with your head, you are not actually doing anything. You MUST touch the target and establish range...
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Zane

Strength : Deadlift 5-5-5-5 @ 70% 1RM Rest no more than 2 minutes between each set. WOD : “13.3” 12M AMRAP 150 Wall Ball 20/14 90 Double unders 30 Muscle ups S : 100 WB, 9′ target, 100 Singles, 30 Jumping Pullups L1 : 9′ Target, 150 Singles, 30 Pull-Ups + 30 Push-ups  ...
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Strength : Deadlift 5-5-5-5 @ 70% 1RM Rest no more than 2 minutes between each set. WOD : “13.3” 12M AMRAP 150 Wall Ball 20/14 90 Double unders 30 Muscle ups S : 100 WB, 9′ target, 100 Singles, 30 Jumping Pullups L1 : 9′ Target, 150 Singles, 30 Pull-Ups + 30 Push-ups  ...
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Little medicine…

For time:
50 Wall Balls 20/14
40 cal Rowing
30 Burpees to 6" OH
20 cal Rowing
10 Box Jump Overs 24/20
...
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