6/13/2023-TUESDAY WORKOUT

by | 13am602UTCTuesday | WOD

STRENGTH a1. Sa Standing Db Press X 10/arm a2. Prone Rear Delt Flys X 20 x 4 Sets METCON Amrap 18 50 Doubles 20 Wallballs 10 Burpees To Target

6/12/2023-MONDAY WORKOUT

by | 11pm646UTCSunday | WOD

STRENGTH A. Heaving Snatch Balance X 3 + 3 Ohs X 3 Sets b. Hang Squat Snatch @ Knee 5 Sets X 1 Reps *all Heavier Than 3rm METCON For Time: 30/20 Cal Ab 30 C2b Pullups 60 Rkbs 30 C2b Pullups 30/20 Cal...

6/9/2023-FRIDAY WORKOUT

by | 09am634UTCFriday | WOD

STRENGTH Snatch Grip Rdl X 3 Set Sx 5 (use Straps)@31×1 *hamstring Focus *stop Around Midshin Level *build after 3rd Set 3 Sets laying Banded Hamstring Curls X 20 METCON 6 Min Window 800m Run w Remaining Time ME deadlifts (275/185) at 8 Min in 6 Min Window 800m...

6/8/2023-THURSDAY WORKOUT

by | 08am636UTCThursday | WOD

STRENGTH Front Rack Walking Lunge X 20 Steps x 3 Sets *after Each Set = 5 High Box Jumps rest 3 Min 1 Set 1 Min Hold At Bottom Of Back Squat AHAP *must Stand Up With Weight” METCON Emom X 18 1 = 16/13 Cal Row 2 = 20 Wallballs 3 = 4 Wall...