by chris | 07am109UTCFriday | WOD
STRENGTH A. 8 Min Build To A 3rm Strict Chinup b. Amrap 4 strict Chinup c. With Score Of Part B = Amount Of Hang Kb Snatch (50/35) For Time METCON 100 Cal Ab 60 Box Jump Overs 20 Deadlifts (225/155) 10 Bar Facing Burpees 20 Deadlifts 60 Box Jump Overs 100 Cal...
by chris | 06am100UTCThursday | WOD
STRR Build To A 5rm front Squat *no Tempo METCON 100 Wallballs For Time e:90 Including 0 = 10 Front Rack Reverse Lunge (95/65)
by chris | 05am100UTCWednesday | WOD
STRENGTH A.snatch Grip Split Jerk + Heaving Snatch Balance X 2 build To A Max In 12 Min b.with Max Of A 1 Set Max Effort Ohs METCON Full Body Training Split 3 Sets Fully Thru Everything 12-15 Reps hamstring Curls seated Db Press seated Db Leg Extensions band Seated...
by chris | 04am114UTCTuesday | WOD
STRENGTH 4 Sets deadlift X1.1.1@87-90% rest 2-3 Min *every Deadlift Comes From A Dead Stop. Rest 2 Sec Between Each Deadliftt 3 Sets 10 Deficit Calf Raise @21×1 10 Banded Tibia Flexion/extension METCON 2 Sets: 25/20 Cal Ab 20 Burpees Over Row 75 Doubles 25/20 Cal...
by chris | 03am108UTCMonday | WOD
STRENGTH 5-3-1-5-3-1 Back Squats Strict C2b Pullups (build) *2nd Wave Heavier Than 1st then: 20 Back Squats + 5# Last Week then 1 Set Me Muscle up’s 3 Rounds for time 30 CAL ROW 10 SA KB DL R ARM 10 SA HANG KB CLEANS R ARM 10 SA KB DL L ARM 10 SA KB CLEANS...
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