Mon, June 26, 2017

By Michael Baptista,

Strength:

EMOM 16:

2 Cleans + 1 Front Squat + 1 Jerk –building

Conditioning:

AMRAP 16:

60 Double Unders

30  Cal Row

15 OHS 115/80

Sun, June 25, 2017

By Michael Baptista,

“Nick”

12 RFT:

10 Dumbbell Hang Squat Cleans

6 HSPU(on DB if possible)

Sat, June 24, 2017

By Michael Baptista,

Teams of 2:

AMRAP 14:

1, 2, 3…Clean and jerk 155/105

with a round of cindy every round(5 Pullups, 10 Push ups, 15 Squats)

–partition as necessary

Fri, June 23, 2017

By Michael Baptista,

Strength:

1. Find 1RM Cluster

2. Barbell Bent Over row

3a. 4x ME Strict Pullups

3b. 4×6 Weighted Dips

4. 3×10 RDL

5. Weighted Step ups

Conditioning:

Granite Games WOD 4:

AMRAP 10:

6 Muscle Ups

12 Shoulder to Overhead 155/105

15 Burpee Box Jump Overs 24/20

 

Thur, June 22, 2017

By Michael Baptista,

Weightlifting:

Clean and jerk 6×2 @ 75%

6 x 1 Halting Clean pull @ 1″, below the knee +  1 Clean Pull @ 105%