by chris | 25am526UTCThursday | WOD
STRENGTH 5 Sets 5 Reps Strict Deficit Negative Hspu *:3 At Top/ :5 Eccentric Kick Down And Kick Up X 5 Reps after Each Set 100m Sa Fc + 100 M Easy Jog METCON 3 Rounds 100 Doubles 30/20 Cal Ab 5...
by chris | 24am513UTCWednesday | WOD
STRENGTH a1. Strict Chinups X 1 a2. Front Squats X 1 x 5 Sets *same Weight Across” METCON Amrap 15 15 Dbl Db Front Squats 15/12 C Al Row 15 Dbl Db Power Clean 15/12 Cal Row
by chris | 23am545UTCTuesday | WOD
STRENGTH Bench 10-8-6-4-2-1 rest 2 Min After Each Set *build” METCON 3 Rounds For Time 10 Hang Power Snatch (135/95) 400m Run
by chris | 22am519UTCMonday | WOD
STRENGTH A. Snatch Grip Strict Press X 3 X 6 Reps b. Ohs X 3 X 1 (heavier Than 3s) Hi-Hang Squat Snatch 5 Sets X 1 Reps *all Heavier Than 3rm METCON Amrap 3 3 Pullup Bar Complex 20 Db Box Stepups w Remaining Time Me burpee Box Jump Overs x 3 Sets *rest 2 Min Btw Sets...
by chris | 20pm510UTCSaturday | WOD
join us for another fun Saturday workout, Followed by a barbecue for our spring cleanup! 830-930am open gym 10am WOD 11am Spring cleanup, and BBQ
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