by chris | 24am409UTCSaturday | WOD
Join us for another fun Saturday workout 830-930am open gym 10am WOD
by chris | 23am438UTCFriday | WOD
STRENGTH a1. Back Rack Cossack Squat X 16/side @2121 a2. Single Arm Standing Supported Row X 12-15/arm x 3 Sets METCON 10 Rounds For Time 4 Power Snatch (135/95) 30 Doubles 4 Pwr clean and jerk 4 Bar Facing...
by chris | 22am435UTCThursday | WOD
STRENGTH EMOM X 12 1 = 2 Wall Walks + :10 Hold At Top 2 = 6-8 Kb Windmills/arm 3 = 10 Plyo Pushups METCON 500-400-300-200-100 – Row 10-15-20-25-30 – T2b 10-15-20-25-30 – HRPU
by chris | 21am432UTCWednesday | WOD
STRENGTH E2mom X 6 Sets Back Squat X 1+1/4 X 3 Reps(speed Squats) + 5 High Box Jumps 70%-75% Of 1rm METCON 10 Rounds 10 Russian Swings 10 Goblet Squats 10 Reverse Lunges
by chris | 20am449UTCTuesday | WOD
STRENGTH a1.barbell Goodmorning X 2-4 @3111 a2.banded Face Pulls X 20 a3. Incline Db Reverse Flys X 15 rest 2 Min In Between X 4 Sets METCON 15-12-9: power Clean (115/75) 9-6-3 wall Climb … Directly Into… 15-12-9: overhead Squats (115/75) ring...
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