by chris | 19am507UTCFriday | WOD
STRENGTH Rdl X 3 X 8 (use Straps)@31×1 *hamstring Focus *stop Around Midshin Level *build METCON AMRAP 10 8 power snatch (95/65) 4 Strict Handstand Push-up
by chris | 18am507UTCThursday | WOD
STRENGTH 4 Sets (no Time) (no Rest Btw Sets) 200m Jog (use As Recovery) 3 Tng Wall Walks + Me Wall Facing Hs Holds On Last Reps 100 Banded Tricep Presdowns METCON 1 Mile run 50 abmat situps 200 doubles 50 abmat situps 400m SA oh walk (switch arms as needed) 400m Sa...
by chris | 17am510UTCWednesday | WOD
STRENGTH A1. Strict Pullups X 1 A2. Back Squats X 1 x 5 Sets *BUILD ” METCON For Time: 50 Wallballs (20/14) 50 Toes to Bar 50/40Calorie Row 50 Burpee to Target
by chris | 16am509UTCTuesday | WOD
STRENGTH Weighted Dips 3 X 10 rest 2 Min Btw Sets decline Db Press X 3 X 10 rest 2 Min Btw Sets *goal Is Heavier Or More Reps Than Week Of 5/1 METCON EMOM x 20 Min 1: 15/12 cal ab Min 2: 12 KB Taters(Heavy) Min 3: 12 deadlifts (225/155) Min 4:...
by chris | 15am504UTCMonday | WOD
STRENGTH Squat Snatch 5 Sets X 3 Reps *if Grip Is Issue Use Straps *all Heavier Than 5rm “METCON 3 Sets AMRAP 3 10 Alternating hang kB Snatch (50/35) 10 SA oh lunge (5/each arm) 30 Double Unders *rest 1 min btw...
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