Satterall
“Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch...
Friday, We Do Have Time for That
Strength: EMOM: 10:00: 4x Bench Press @ 60% WOD: 15:00 AMRAP: 200m Run 20x KB Snatch (10/side – 55/35) 20x Push up
Thursday.......I Think
Strength: EMOM: 10:00: 2x Clean @ 60% WOD: 25-20-15-10-5: Cal. On Air bike/ Rower Slam Ball Rx- 25/20 F- 20/14 2x Double Under (3:1...
Working those Humps
Strength Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% WOD: 3 Rounds For Time: 27/21 Calorie Row 21 Pull-ups 15 Burpee Box Jump Overs
Taking it to Tuesday
Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Rest as needed between sets. Body Armor 3×10 Single Arm Dumbbell Bench Press (Each Side) 3×10...
Comin in to Monday Like....
Back Squat 3 Sets of 9 @ 65% of 1 RM *After each set, Complete max effort Unbroken Double Unders “E-Brake” 3 Rounds For Time: 400 Meter...
TEAM WOD ASSEMBLE!!!!
WOD: Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 –...
Freaky Friday
“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Clean and Jerk Alternating On the Minute x 10...
Cleaning Up Thursday
Skill: Pull Up Strength: 3 x complex of - 1 deadlift + 1 hang power clean + 1 front squat + 1 squat clean Going up in weight Remaining...
Whipping Wednesday
Skill: Double Unders WOD: Midline Conditioning 3 Rounds For Time: 100 Double-Unders (2:1 singles) 50 Sit-ups
