by chris | 19am536UTCThursday | WOD
a. Emom X 5 *you Choose Number Of Shspu b1.powell Raise X 12/arm b2. Dbl Db Tricep Kickbacks X 15-20 *must Be Ub x 2 Sets METCON 3 Rounds 30/25 Cal Row 3 Wall Walks 30 Pullups 10 Stoh (135/95)
by chris | 18am523UTCWednesday | WOD
STRENGTH Hang Power Snatch @ Knee X 3 *must Hold Catch For :3 Each Rep x 5 Sets *build “Elizabeth+” 21-15-9 power Clean (155/105) ring Dips
by chris | 17am528UTCTuesday | WOD
STRENGTH Back Squats X 10 @41×1 X 4 Sets *no Bounce At Bottom METCON “Kelly” 5 Rounds 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
by chris | 16am536UTCMonday | WOD
STRENGTH a1. Sa Db Row X 12-15 a2. Seated Z Press X 10-12 x 4 Sets METCON 10 Sets 10/7cal Row 10/7 Cal Ab 10 T2b rest Walk 1 Min between
by chris | 13am504UTCFriday | WOD
STRENGTH a. Rdl X 10 @41×1 x 4 Sets *build *make Sure To Feel The Hamstring Stretch b. Sorensen Hold X 2 Sets X Me METCON Amrap 30 400m Run 20 Russian Kbs 15 Pullups 10 Box Jump Overs 5 Power Cleans...
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