Today's Post/WOD

  • 27APR
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    Powerlifting and Muscular Endurance

    • Warm Up
    • Box Squats
      5×5 @65% of 1RM BSQ
    • 3 RFT
      100 DU
      05 Wall Climb
      25 Med Ball Cleans (20/14 lb)
      DU Scale:
      SC1: 50 DU
      SC2: 400 Singles
    • Accessory exercise of the week
      One leg Squat – Pistols
      2×10 each leg
    • Cool Down/Stretch

Previous Posts

  • 26APR
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    Oly Lift and Endurance

    Warm Up Snatch Complex Snatch High Pull + Snatch 12×2 @70% of 1RM Snatch 15 min AMRAP 03 Ring Push ups 06 Pull ups 09 Hang Power Snatch (75/55 lb) 12 V-ups Accessory exercise of the week One leg Squat – Pistols 2×10 each leg Cool Down/Stretch

  • 25APR
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    Partner WOD

    Warm Up Close Grip Strict one ring pull up 5×3 Rope Climb in Tuck Position 5x 3 pulls adv (3 pull up and 3 down) Partner WOD Start with 400m run together then 27-18-9 Burpees Sit ups * Run 200m together after every set (27-run-18-run-9-run, they finish running 200m together – Sam you don’t have

  • 24APR
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    Personal Goals

    By Harold Singleton As most of you know, I make it a habit to read Lufé’s post on Fridays.  And in spite of their somewhat preachy nature at times, I am enlightened and entertained by them.  Over the two and a half years I have been reading them I have learned a lot of things

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