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2.19.2018

Strength

4x5 Deadlifts @80-85% of 1RM

WOD

12-9-6

Clean & Jerks 135/95

*75 DU after each set. Finish on DU

*RX+=155/105

**12 min time cap

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2.16.2018

Strength

4x12 RDL @60-65% of 1RM clean
4x3-6 Strict pulls ups (weighted if possible)

WOD

15-12-9-6-3
Thrusters 95/65
Box jumps 24/20

*12 min time cap

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2.15.2018

Strength

Every 3 mins for 15mins
4 Front squats @80-85%

WOD

5 Rounds
50 DU
25 KBS 53/35

*14 min time cap

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2.14.2018

Strength

5x2 Split Jerk (build to heavy set. Try to go heavier than last week)

WOD

Row 500m
30 Alternating DB Snatches
60 Sit ups
30 Alternating DB Snatches
Row 500m

*15 min time cap

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2.13.2018

Strength

3x8 Deadlifts @75-80% of 1RM

WOD

12 min AMRAP
15 Hang power cleans 135/95
10 Burpees over the bar

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2.12.2018 NOTICE Re: BASECAMP TONIGHT

NOTICE: Basecamp is full tonight! Coach Whitney accidentally deleted everyone who signed up because technology eludes her. If you signed up, come. If you didn't, we're full. SORRY! We won't let Whitney touch anything ever again. 

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