by chris | 07am1059UTCMonday | WOD
STRENGTH STRENGTH A1. Hip Thrusts X 20 X 4 Sets @20×2 a2. Me-pronated Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use Weight) METCON Emom X 21 1 = 16/13 Cal Row 2 = 15 C2b Pullups 3 = 15 Burpees Over Row...
by chris | 05am1018UTCSaturday | WOD
Join us for another fun Saturday workout 830-930am open gym 10am WOD
by chris | 04am1012UTCFriday | WOD
STRENGTH Build To A 1rm Front Squat 50×5 60×4 70×3 80×2 90×1 95×1 110% – Walkout + 3 1/4 Squats 101% + X 1″ METCON 3 Rounds For Time 30 Wallballs 30 Americm Kb Swings...
by chris | 03pm1031UTCThursday | WOD
METCON 400m Run 100 Doubles 500m Row 20 Box Stepups x 5 Sets *rest 3 Min After Each Set”
by chris | 02am1025UTCWednesday | WOD
STRENGTH A1. Me Deficit Pushups (hands On 2×45#plates/hand) a2. Chest Supported Db Rows X 12-15 x 4 Sets” METCON 5 Rounds For Time 5 Wall Walks 5 Bar Mu
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