9/23/2022-FRIDAY WORKOUT

by | 23am929UTCFriday | WOD

STRENGTH Front Squat 5×3 @85% Of 1rm *rest 2:30 Btw Sets” METCON 3 Min Amrap 6 Cal Ab 8 Front Squats (95/65) 1 Min Rest 4 Min Amrap 6 Cal Ab 8 Back Squats (135/95) rest 1 Min 5 Min Amrap 6 Cal Ab 8 Pullups rest 1 Min 6 Min Amrap 6 C2b Pullups 12 Box Jump...

9/22/2022-THURSDAY WORKOUT

by | 22am903UTCThursday | WOD

a1. Deadlifts 9-7-5-3-1 a2. Strict Box Dips X ME x 5 Sets ex 9 Deadlifts me Dips rest As Needed 7 Deadlifts (increase Weight) me Dips rest As Needed…etc METCON 30-20-10-5 Bench Press (155/105) Strict Chinup *goal For Bench Is Close To Ub As...

9/21/2022-WEDNESDAY WORKOUT

by | 21am907UTCWednesday | WOD

STRENGTH 2 Min – HS Walk or Bear crawl for distance rest 2 Min 10/7 Llrc For Time rest 2 Min 1 Min max Dubs rest 2 Min ME HSPU/Z Press METCON 0-10 21-15-9 T2b Bar Facing Burpees 10-17 Max Squat...

9/20/2022-TUESDAY WORKOUT

by | 20am954UTCTuesday | WOD

STRENGTH a1. Back Rack Reverse Lunge X 16 Total Steps In Place a2. Db Seated Ext Rotations X 10/arm x 4 Sets METCON 3 Rounds 800m Run 30 Russian Swings 30 Goblet Squats (53/35)