Day 1 – 8.6.18

All Rx+ is posted on the main blog WOD page. Just trying something new. Please post to the blog there (your blog posts, believe it or now, do help to shape the programming).  One quick note that Mar and I have been talking about – I realize that Rx+ takes time....

Day 5 – 8.3.18

Gymnastics A. 3 pull ups+2 chest to bars+1 BMU Complete on the 1:30 for 4 sets Barbell B. Power Snatch 2 sets x3 reps at each percentage: 60%, 65%, 70% C. Deadlift – 4×3, building – all sets above your 1 RM clean. Don’t compromise form just for...

Day 4 – 8.2.18

Accessory Work Rx and Fitness EMOM 12 1st minute: 7-10 Kipping HSPU 2nd minute: 150′ farmer’s carry AHAP 3rd minute: Dual DB OH lunge x12 steps (AHAP) Conditioning For time 1500m Row 30 bench press (155, 95) 1000m row 20 bench press 500m row 10 bench press...

Day 3 – 8.1.18

Barbell A. Clean and Jerk – 2 sets x 2 reps at each percentage 65%, 70%, 75%, 80% B. Front squat, 4×3 (85%, 90%, 95%, 100% of clean) Conditioning C. AMRAP 8 15 wall balls (20, 14) 6 ring muscle...

Day 2 – 7.31.18

Primer 3 rounds Snatch press in x3 (snatch sots press) OHS x3 Squat to T-spine rotations x5/side Barbell A. Snatch Balance – 4×2 (by feel) B. Snatch from Blocks (above the knee) (3×3@65%, 2×3@70%, 2×3@75% ) Conditioning This is not in wodify...

Day 1 – 7.30.18

We are transitioning into a new cycle where we will be focusing on the clean and jerk and snatch for our barbell work and consistent rounds to emphasize repeatable aerobic work. This is the time to train that system. I’d like us, as best we can, to track your...