by abegayleisip | Jun 30, 2022 | Uncategorized
Week 3 Day 5 (Hero WOD)MetconMcGhee (AMRAP – Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24"/20" In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central...
by abegayleisip | Jun 29, 2022 | Uncategorized
Week 3 Day 4SkillWeighted Pull-ups (4×3)Building from last week: If you have great strict pull ups add some weight via a dumbell or vest. If you want to just work strict go no weight. If you are still working towards weighted pull ups go banded pull ups....
by abegayleisip | Jun 28, 2022 | Uncategorized
Week 3 Day 3StrengthFront Squat (4×2 @ 85-90%)20 minutes to complete both Front Squats and Clean Grip DeadliftClean Grip Deadlift (4×2 @ 90%)MetconMetcon (Time)For Time: 800 m Row 20 Alt Db Hang Clean and Jerk (50/35) 20 Toes To Bar (Kipping Hanging Leg...
by abegayleisip | Jun 27, 2022 | Uncategorized
Week 3 Day 2StrengthClean Complex (Weight)5-10 min to drill movements 4 Sets 1 Power Clean + 1 Squat Clean + 1 Jerk *Athlete choice on jerk* Work at 75-85% Rest as neededMetconMetcon (5 Rounds for reps)E4mom for 5 rounds 8 Hang Power Snatch 8 Burpee Box Jump Overs 8...
by abegayleisip | Jun 26, 2022 | Uncategorized
Week 3 Day 1StrengthBack Squat (4×4 @ 80%)A little heavier than last week but slightly less reps. Super Set way plate elevated calf raises 4×15.MetconMetcon (Time)Helen Remixed: 5 Rounds for time 400 M run 21 KB Swing (53/35) 12 Pull Ups Rest 60 Seconds...
