face

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

Friday 2.13.2015

wodSTRENGTHA. 15 min to find 1RM Push Press + Jerk B. 3 x 15 Deficit Push Ups

CONDITIONING 10! Pull-Ups Push Press 95/65

Finisher 125 Face Pulls

COMPETITION 30 Power Clean and Press for Time 95/65

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

Monday 12.22.2014

wodSTRENGTHA. 15 min to find 1rm Close Grip Bench Press B. 3 x ME Push-Ups

CONDITIONING Teams of 2 5 Rounds per person 2 min to: Row 20 Calories/15 Calories ME Pull-Ups *Teammates alternate rounds

Finisher 100 Face Pulls

 

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Friday 10.31.2014

wodSTRENGTHA. 8 Min EMOM: 5 DB Press + 5 Burpees B. 100 Face Pulls

CONDITIONING 10 min AMRAP: 40 Push Press 45/35 20 Push ups 10 Bent Over BB Row 45/35

Finisher 50 Hanging Strict Knee Raise