9/13/2022-TUESDAY WORKOUT

by | 13am911UTCTuesday | WOD

STRENGTH a1. Front Rack Reverse Lunge X 16 Total Steps In Place a2. Banded Face Pulls X 15 @20×2 x 4 Sets METCON Amrap 15 30 Doubles 15 Wallballs 30 Doubles 15 Pullups

9/12/2022-MONDAY WORKOUT

by | 12am938UTCMonday | WOD

STRENGTH Assault Bike 9 Min On 2 Min Off X 2 Sets *all Paces At 10 Min Ab Avg next Week Retest rest Atleast 12 Min Between Workouts METCON For Time 40 Cal Row 40 Thrusters (95/65) 40 Deadlifts 40 Push Jerks 40 Front Suats 40 Cal Row *barbell...

9/9/2022-FRIDAY WORKOUT

by | 09am920UTCFriday | WOD

STRENGTH Front Squat 5×5 @75% Of 1rm *rest 2:30 Btw Sets” METCON “1/2 Barbara” 5 Rounds 10 Pullups 15 Push-ups 20 Situps 25 Air Squats rest :90

9/8/2022-THURSDAY WORKOUT

by | 08am956UTCThursday | WOD

STRENGTH STRENGTH A1. Both Foot Elevated Split Squat X 8-10 @2121 A2. Wall Facing Deficit Hspu X Me x 4 Sets *split Squat Notice Less Repsand Quicker Tempo Than 4 Weeks Ago *for Wall Facing Goal Is 5 Reps+ Each Rd METCON “Karen” 150 Wallballs For Time *if...