by chris | 31am1220UTCFriday | WOD
METCON 20 Burpees 22 Pull-ups 20 G2O w/plate 22 KB Taters 20 KB Step-ups 22 Ring dips 20 T2B 22 Wall-balls 20 KB swings 22 HSPU 20 Alt DB Snatches 22 Cals bike
by chris | 30am1207UTCThursday | WOD
STRENGTH 4 Sets front Squat X 2 @53X1 *no Bounce At Bottom *all Working Sets * One Weight Across METCON 30-20-10 Front rack lunge (115/75) T2B Back Rack Lunge Abmat Situps
by chris | 29am1200UTCWednesday | WOD
STRENGTH A. SNATCH BALANCE 1 + HEAVING SNATCH BALANCE X 3 X 5 SETS (BUILD) *NOT TNG B.WITH MAX OF A 1 SET MAX EFFORT OHS METCON 100 STOH FOR TIME (135/95) EMOM INCLUDING 0 = 25 DOUBLES
by chris | 28am1247UTCTuesday | WOD
STRENGTH 4 Sets Deadlift x1.1.1.1@83-85% rest 2-3 min *Every Deadlift comes from a dead stop. Rest 2 sec between each deadlift 3 SETS 10 SINGLE LEG CALF RAISE 10 BANDED TIBIA FLEXION/EXTENSION METCON 4 SETS – 1 MIN STATIONS NO REST REST 1 MIN AFTER EACH SET HANG...
by chris | 27am1256UTCMonday | WOD
STRENGTH A1. BACK SQUAT X 3 (BUILD) A2. STRICT MU INTO 3-5 MU INTO 3-5 STRICT RING PULLUPS X 10 SETS THEN: 1 SET BACK SQUATS + 5# HEAVIER THAN LAST WEEK *1 MIN REST AFTER EACH SET 0 NO REST BTW MOVEMENTS *NO MU = 3-5 STRICT C2B MU INTO 3-5 BAR MU INTO 3-5 STRICT...
Recent Comments