3/20/2023-MONDAY WORKOUT

by | 20am351UTCMonday | WOD

STRENGTH HI HANG SQUAT SNATCH 5 SETS X 3 REPS *if Grip Is Issue Use Straps *ALL HEAVIER THAN 5RM METCON 3 SETS (E9MOM) 12/9 CAL AB 10 FRONT SQUATS (185/125) 75 DOUBLES

3/17/2023-FRIDAY WORKOUT

by | 17am320UTCFriday | WOD

STRENGTH 20 CAL ROW X 6 *ALL ROWS @ :2-:4 FASTER THAN 100 CAL ROW PACE *REST 1 MIN BTW SETS” METCON FOR TIME: 5 MUSCLEUPS 100 DOUBLES 15 OHS (135/95) 5 MUSCLEUPS 100 DOUBLES 15 OHS

3/16/2023-THURSDAY WORKOUT

by | 16am324UTCThursday | WOD

STRENGTH 400m Run X 6 *rest 1 Min Btw *negative Splits Is Goal” METCON 10-1 T2B *MUST BE UB REST 2 MIN TABATA X 2 PUSHUPS SITUPS RD 1 PUSHUPS RD 2 = SITUPS RD 3 -PUSHUPS RD 4 – SITUPS …ETC FOR 16...

3/15/2023-WEDNESDAY WORKOUT

by | 15am305UTCWednesday | WOD

STRENGTH EMOM X 10 1 = STRICT CHINUPS 2 = STRICT PULLUPS *PICK A NUMBER AND MAINTAIN THEN: 3 SETS 12 BICEP CURLS 15 STRAIGHT ARM BANDED PULLDOWNS” METCON FOR TIME 30 WALLWALKS 20 LLRC *YOU CHOOSE HOW YOU BREAK IT UP *CANNOT DO SINGLES EXAMPLE 20 ROUNDS OF 1 IS...