9/16/2022-FRIDAY WORKOUT

by | 16am920UTCFriday | WOD

STRENGTH Front Squat 5×3 @80% Of 1rm *rest 2:30 Btw Sets” METCON 40-30-20-10 goblet Squat russian Kb Swings 3 Rope Climbs After Each Set *if You Can Go Legless Do It

9/15/2022-THURSDAY WORKOUT

by | 15am949UTCThursday | WOD

STRENGTH a1. Deadlifts 10-8-6-4-2 a2. Strict Ring dips X max effort x 5 Sets ie. 10 Deadlifts ME Dips rest As Needed 8 Deadlifts (increase Weight) me Dips rest As Needed…etc” METCON 3 Min On 1 Min Off X 6 Sets 400m Run W Remaining Time even Sets = Burpees...

9/14/2022-WEDNESDAY WORKOUT

by | 14am947UTCWednesday | WOD

STRENGTH A.e:90 X 3 Sets 3 Muscle Snatch + 1 Ohs @33×1 b. E2mom X 10 Sets build To A Max Snatch METCON 3 Rounds For Time 800m Run 15 Hang Power Snatches (75/55)