CONJUGATE: Lower ME A. Sumo DL ME B1. Seated GM 3×5 B2. Russian Twists 3×20 w plate 25 C1, Bulgarian FS x5 leg C2. Thrusters x5 C3. Front Squat x5 45/55/65/95 – Choose your weight 3 rds D. 2×50 banded pull throughs ENDURANCE: Strength: Sumo DL High Pulls 5×3 Heavy-ish Conditioning: Airdyne / Rower / […]
Posted by CFCody Category: Uncategorized WOD
CONJUGATE/ ENDURANCE: Power Snatch x1 / Hang Snatch x1 @ 50% Form and SPEED 5 sets Power Cleanx1 / Hang Clean x1+ Jerk @ 50% Form and SPEED 5 sets CONDITIONING: JACKIE-ISH 800 meter run 50 Thrusters – 45 lbs ( You must SET the bar down or rep will NOT COUNT) 30 Pull Ups […]
CONJUGATE: ME upper A. Top Band Bench ME B1. Standing Bamboo press 3×5 B2. Single ring wted rows 3×5 Supinated / Pronated C1. Wted Bar push ups 3×10 C2. BO bar rows 3×5: normal, sup , wide D. Bamboo overhead Hold 15 sec/ 5 burpees on the minute for 5 minutes COOLDOWN: HS holds wall […]
Posted by CFCody Category: Uncategorized WOD
Conjugate and Endurance: DE Lower A. Speed DL 10×1@40% 3rds B1. Bound Stairs x1 – walk down B2. Split jumps w bar x5 each leg (take old bar) B3. Bulgarian BW squats x5 each leg Then ( lunge every step back to gym) 3 rds C1. Seated Goodmornings x5 ( Light and deep) […]
