WOD

Workout of the Day 05-20-19

StrengthBack Squat 5-3-1-1-1 Hero WOD – B-MacPartner WOD: (split how you choose, slap 5 when you switch)2000 Meter Row 100 Wallballs 20/14#1000 Meter Run, Together50 Power Cleans 135/95#100 Calorie Bike Brian was always easily found in the gym due to his 6’6″ stature, although he often tried to “sneak” in a few minutes late. He was quick to bust chops by offering a high 5 completely out of reach, and in good natured ribbing, ask us, “how’s the weather down there?” He was also known to celebrate all completed reps and rounds of any hard workout with a solid clap

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Barbell

Barbell 05-20-19

Monday8EMOMs. Rest 2:00 b/wEMOM1: 8 DB Incline Press w/ 0:15 Lockout. 20 Banded Pull ApartsEMOM2: 10 Prone Barbell Row. 20 Banded Tri ExtEMOM3: 12 DB Step-Ups. 0:30 DB Push-UpsEMOM4: 10 DB Power Clean. 8ea SA KB Push Press Tuesday6AltEMOM: 10 Pause Banded Goblet Squat. 10 Barbell Hi-Pull6EMOM: 5 Front Squat6EMOM: 5-10 Pull-Ups6EMOM: 3 Back Squat6AltEMOM: 16 DB Lunges. 12 DB Bent Over Row6AltEMOM: 10 DB Power Clean. 10 DB Squats Thursday6AltEMOM: 12 Tall Box Step-Ups. 20 Shoulder Taps6AltEMOM: 30m SA FC. 12 Bench Press6AltEMOM: 30m OH Carry. 10 Deadlift12AltEMOM: 3 Deadlift. 3 Bench PressFinisher

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WOD

Workout of the Day 05-19-19

Strength3 Sets5ea. Landmine Clean and Jerk8ea. Single Arm Dumbbell Row:20 Star Plank/side Conditioning2000 Meter Row Time Trial Please Post Results to TRIIB.

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WOD

Workout of the Day 05-18-19

CrossFit Conditioning5 Rounds15 Squat Cleans 65/4515 Ring Rows (Jumping Pull-Ups)400 Meter Run CrossFit Competitor‘Badger’3 Rounds30 Squat Cleans 95/6530 Pull-Ups800 Meter Run Please Post Results to TRIIB.

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WOD

Workout of the Day 05-17-19

Warm-Up12 Minutes, Every Minute on the MinuteM1 Bear Crawl down and reverse bear crawl backM2 6 PVC OHS @ 3210M3 8 Dual KB RDL 21X1M4 10 Box Jumps CrossFit Conditioning16 Minutes, Every Minute on the MinuteM1. 1:00 BikeM2. 5 Power Snatch CrossFit Competitor16 Minutes, Every Minute on the MinuteM1. 10/8 Calorie BikeM2. 2 Power Snatch**build in weight set over set Please Post Results to TRIIB.

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WOD

Workout of the Day 05-16-19

CrossFit Conditioning50-40-30-20Wallball 14/10Calorie Rowrest 4:00 between rounds CrossFit Competitor60-50-40-30Wallball 20/14Calorie Rowrest 4:00 between rounds Please Post Results to TRIIB.

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