4-2-2019 John Dill2019-04-02T10:37:12+00:00 WEIGHTLIFTING: Hang Power Snatch 5 set of 5 reps @ 60% WOD 15 Min AMRAP 400 M Run 7 Muscle Ups Rx+: 11 Muscle Ups 4-2-2019John Dill2019-04-02T10:37:12+00:00
3-23-2019 John Dill2019-03-23T11:06:04+00:00 WEIGHTLIFTING: Hang Power Clean Establish a 3 Rep Max Then… 2 Sets of 3 Reps @ 90% Partner WOD 5 Rounds 24 Cal Row 24 Hang Power Cleans @ 115 lb / 75 lb 100 Double-Unders 3-23-2019John Dill2019-03-23T11:06:04+00:00
3-15-2019 John Dill2019-03-16T11:02:59+00:00 WOD : Open Workout 19.4 (Time) 12-Min Time Cap 3 Rounds 10 Snatches 12 Bar Facing Burpees Rest 3-Min Then 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees M 95 lb. W 65 lb. 3-15-2019John Dill2019-03-16T11:02:59+00:00
3-4-2019 John Dill2019-03-04T10:38:52+00:00 WEIGHTLIFTING: Back Squat: 5 Sets of 5 Reps @ 60% WOD 3 Rounds 2:00 Max Effort Cal Row 1:00 Max Effort Toes to Bar 1:00 Max Effort Thrusters @ 105 lb / 70 lb Rest 2:00 between rounds 3-4-2019John Dill2019-03-04T10:38:52+00:00
4-25-2019 John Dill2019-02-25T10:48:32+00:00 Back Squat 5 Rep Max Then 2 Sets of 5 Reps @ 90% of today’s 5RM WOD: 4 Rounds 15 Burpees Over Bar 12 Power Snatches @ 95 lb / 65 lb 9 Hand Stand Push Up *Rest 1-Min after each Round 4-25-2019John Dill2019-02-25T10:48:32+00:00
