by chris | 18am933UTCFriday | WOD
STRENGTH BUILD TO A HEAVY HI HANG POWER SNATCH + HANG SQUAT SNATCH ” METCON EMOM X 8 1 = 15 WALLBALLS 2 = 15 HANG POWER SNATCH (75/55) REST 3 MIN EMOM X 8 1 = 200M RUN 2 = 15 OHS (95/65) REST 3 MIN EMOM X 8 1 = 60 DOUBLES 2 = ME BACK RACK STEPUPS (95/65) *SCORE...
by chris | 17am908UTCThursday | WOD
STRENGTH BARBELL SINGLE LEG RDL X 15-20/LEG BANDED ADDUCTOR SWINGS X 18 X 3 SETS THEN 50 BANDED GOODMORNINGS METCON E3MOM X 6 SETS 20 RUSSIAN KB SWINGS 15 C2B PULLUPS 12/10 CAL AB *SCORE FAST AND SLOW...
by chris | 16am922UTCWednesday | WOD
METCON 5K ROW TIME TRIAL STRENGTH Booty Finisher 3 SETS SL GLUTE BRIDGE X 10 BULGARIAN SPLIT SQUAT (21S) 7 AT BOTTOM HALF OF REP 7 AT TOP HALF OF REP 7 FULL RDS
by chris | 15am919UTCTuesday | WOD
METCON AMRAP 50 200M RUN 8 WEIGHTED PULLUPS (SAME WEIGHT WHOLE WORKOUT MUST BE UB) 200M RUN 8 PLYO PUSHUPS 200M RUN 5/3 MU 200M RUN 20 GOBLET STEPUPS (53/35)
by chris | 14am924UTCMonday | WOD
We’re back! All of our classes are available. Make sure you sign up and reserve a spot on the member portal! We’ll still be on Zoom too! https://zoom.us/j/9034728009 STRENGTH FRONT SQUAT 5X2@90% OF LAST WEEKS 2RM” METCON AMRAP 6 15 CAL ROW 15 BURPEES REST 2...
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