WORKOUT OF THE DAY
May 5

Strength: Reverse Front Rack Lunges: 8-8-8-8-8

Conditioning: 4RFT: 20 Bar-Over-Burpees 10 Front Squats (155/105#)

Open 14.1

Congrats to Andi, Dave and Eva on some big snatch and clean & jerk PRs at Hierarchy Barbell this weekend! Registration for HBBC is live on FrontDesk through June–$45 for 3 hours of private Oly coaching.. do it. 

Strength:
S2OH Complex: 3-3-3-3-3*
*1 Rep = 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning:
Open 11.1/14.1:

10 min AMRAP:
30 Double-unders
15 Power Snatch (75/55#)

HERO WOD: “Daniel”

Hero WOD:

“Daniel”

For time:

50 Pull-ups
400m Run
21 Thrusters (95/65#)
800m Run
21 Thrusters (95/65#)
400m
50 Pull-ups

May 1

Strength:
Floor Press: 10 x 1

Conditioning:
5RFT:
10 HR Push-ups
12 Box Jump-Overs
30 DU

April 30

Strength:
Clean: 3-3-3-3-3

Conditioning:
2RFT:
15 Clean & Jerk (155/105#)
40 Air Squats

April 29

Gymnastics:
10min EMOM (alternating):
Even: Max strict chin-ups
Odd: 35 sec push-up hold

Conditioning:
5RFT:
10 C2B pull-ups
400m Run

April 28

Strength:
Back Squat: 5-5-5-5-5 @ 75%

Conditioning:
Tabata:
Sit-ups
Front Rack Lunges (95/65#)
Front Squats

April 27

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:
15 min AMRAP:
15 Push Presses (115/75#)
15 Over-the-Bar Burpees
30 DU

April 25

Partner WOD:

2 Rounds, for time:

200 DU
50 KB Swings (32/24kg)
50 Goblet Squats
50 KB Swings
50 Goblet Squats
800m Medball Run (20/14#)

April 24

Skill Work:
15 min open skill work

Conditioning:
For time:
2k Row

Then,

For time:
60 Burpees

1 149 150 151 152 153 190