by chris | 16am246UTCThursday | WOD
STTENGTH 400m Run X 4 *rest 1 Min Btw *negative Splits Is Goal” METCON Emom X 20 1 = 10-15 Cal Ab 2 = 20 Wallballs 3 = 20-25 Pushups 4 = 50-70 Doubles 5 = :30 Ring Plank “
by chris | 15am254UTCWednesday | WOD
STRENGTH 60 C2b Pullups For Time *must Be In Ub Sets Of 12 = Rx + 10 = Rx METCON For Time 1k Row 30 Power Cleans (135/95) 30 T2b 15 Power Cleans (185/125) 15 T2b 1k Row
by chris | 14am203UTCTuesday | WOD
STRENGTH 5 Sets 100ft Dpuble Kb Front Rack Carry (walk Only) 100ft Double Kb Farmers Carry 100ft Sa Oh Carry – R Arm 100ft Sa Oh Carry – L Arm 25 Situps METCON 5 Rounds For Time 25 Russian Kb Swings 25 Doubles 25 Goblet Squats 25...
by chris | 12pm230UTCSunday | WOD
STRENGTH Snatch Grip Split Jerk X 3 Sets X 5 (light) then snatch Grip Hi Pull + Snatch Hang Pull X 3 Sets (heavy)” METCON Amrap 5 10 C2b Pullups 10 Stoh (115/75) rest :90 amrap 5 10 Bar Facing Burpees 3 Wall...
by chris | 10am222UTCFriday | WOD
STRENGTH squat Snatch *must Be Tng *heavier Each Set 10-8-6-4-2-1 *rest No More Than 2 Min Btw Sets” METCON 30-20-10 wallball(30/20) db/kb snatch(70/50)
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