8/6/2021-FRIDAY WORKOUT

by | 06am830UTCFriday | WOD

STRENGTH 15 mins Snatch Complex Build To A Heavy Power Snatch + Hang Power Snatch + Squat Snatch + 3 Ohs METCON 2 Rounds For Time 30 Hang Squat Snatches (95/65) 30 Burpees 800m Run

8/5/2021-THURSDAY WORKOUT

by | 05am853UTCThursday | WOD

STRENGTH EMOM X 12 1 = Deficit Dl X 3 2 = Weighted Strict Pullup X 3-5 switch Grip On Pullups example rd 1,2,3 = Pronated rd 4,5,6 = Supine METCON 21-15-9 deadlift (225/155) c2b Pullup

8/4/2021-WEDNESDAY WORKOUT

by | 04am802UTCWednesday | WOD

STRENGTH 500m Row X 9 rest :90 Btw Sets *rest 3 Min After Set 5 METCON 3 Sets 7-10 Strict T2b 20 Russian Twists :30 Ring Plank rest 2 Min Btw

8/3/2021-TUESDAY WORKOUT

by | 03am824UTCTuesday | WOD

STRENGTH Build To A 5rm Strict Press over 4 Sets then 50 Cross Banded Kickbacks 50 Db Lateral Raise METCON 100 Doubles 3 Rounds 6 Wall Walks 10 Thrusters (95/65) then 100 Doubles

8/2/2021-MONDAY WORKOUT

by | 02am816UTCMonday | WOD

STRENGTH a1. Both Feet Elevated Deficit Split Squat X 8/leg @3131 a2. 3 Point Sa Db Row X 10-12/arm a3. Max Chin Over Bar Hold Supine x 4 Sets METCON AMRAP 12 Ladder 2 C2b 2 Bbjo 2 Squat Clean (155/105) *increase By 1 Every...