by chris | 07am728UTCFriday | WOD
EMOMX 10 muscleups use 40% Of Max Mu And Maintain @min 11 50 Ring Dips For Time no Ring Dips = Pushups no Mu = Strict Pullups METCON Amrap 12 40 Doubles 30 Deadlifts 20 Box Jump Overs 10 Thrusters...
by chris | 06am750UTCThursday | WOD
STRENGTH Front Rack Walking Lunge X 16 Steps x 3 Sets *after Each Set = 5 High Box Jumps rest 3 Min 1 Set 1 Min Hold At Bottom Of Back Squat W As Heavy Weight As Poss *must Stand Up With Weight *goal Is Heavier Than 6/5″ METCON Emom X 24 1 = 15/12 Cal Row 2 = 15...
by chris | 05am715UTCWednesday | WOD
STRENGTH a1. Chest Supported Db Rows a2. Me Chin Over Bar Hold Supine Grip x 4 Sets *if Can Hold For More Than :30 Use Weight METCON 3 Rounds 800m Run 30 Db Snatch (50/35) 20 C2b Pullups
by chris | 04am716UTCTuesday | WOD
9 am and 10am only 1776 WOD 🇺🇸 *Team 3(148 reps each movement of 12 movements) **40 min time cap KB swings(American) Goblet squats(heavy) Burpees Pull-ups Sit-ups Row(cals) HRPU DB Snatch T2B Wall-balls Jumping lunges...
by chris | 03am713UTCMonday | WOD
STRENGTH Here We Go! max Out Week e2mom X 10 Sets 1 Squat Snatch *increase To A New Max goal Is To Get To Attempt By Set 8-9″ METCON 6 Sets :12 Ab Sprint :30 Dead Hang :30 Double Kb Front Rack Walk *rest :90 Btw Sets *sell Out On The Bike...
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