by chris | 25am354UTCFriday | WOD
STRENGTH BUILD TO A HEAVY COMPLEX POWER CLEAN + HANG SQUAT CLEAN FOR THE DAY” METCON AMRAP 15 10 BJ OVERS 10 CLEAN AND JERKS (95/65) 10 T2B
by chris | 24am306UTCThursday | WOD
STRENGTH 50 STRICT HSPU FOR TIME NO STRICT HSPU = 20 WALL WALKS FOR TIME METCON 21-15-9 ROW AB CAL + 50 DOUBLE AFTER EACH 21-15-9 AB CAL ROW + 200M RUN AFTER EACH ROUND
by chris | 23am322UTCWednesday | WOD
STRENGTH E2MOM X 6 SETS BUILD TO A 1RM DEADLIFT FOR DAY METCON WOD – FOR TOTAL TIME 2 ROUNDS 16 LATERAL BURPEES OVER THE BAR 16 BACK RACK LUNGE (135/95) REST 3 MIN 2 ROUNDS 16 LATERAL BURPEES OVER THE BAR 16 FRONT RACK LUNGES (115/75) REST 3 MIN 30/20 CAL AB...
by chris | 22am344UTCTuesday | WOD
STRENGTH A. STRICT PULLUPS X 20 REST 2 MIN B. STRICT PULLUPS X15 REST 2 MIN C. STRICT PULLUPS X 10 REST 2 MIN D. STRICT PULLUPS X 5 REST 2 MIN E. STRICT PULLUPS X 3 THEN EMOM X 5 3-5 STRICT WEIGHT CHINUPS METCON 2 ROUNDS EACH FOR TIME REST 3 MIN BTW 250M ROW 20 T2B...
by chris | 21am356UTCMonday | WOD
STRENGTH 3 SETS TO BUILD TO A 20RM SQUAT SNATCH *YOU CAN REST ANYWHERE EXCEPT ON YOUR BACK METCON 3 ROUNDS FOR TIME 600M RUN 30 RUSSIAN KBS 30 GOBLET SQUATS (70/53)
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