9/15/2023-FRIDAY WORKOUT

by | 15am928UTCFriday | WOD

STRENGTH Complex build To A Max Over 6 Sets squat Snatch + Hang Squat Snatch” METCON 3 Rounds For Time 20 Power Snatch (75/55) 20 Cal Row rest 3 Min 1 Round For Time 30 Ohs (115/75) 10...

9/14/2023-THURSDAY WORKOUT

by | 14am926UTCThursday | WOD

METCON 30-20-10 cal Bike row rest 2 Min 30-20-10 cal Row 100-75-50-du rest 2 Min 100-75-50-du 30-20-10 – Burpees rest 2 Min 30-20-10 – Burpees +200m Run After Each

9/13/2023-WEDNESDAY WORKOUT

by | 13am934UTCWednesday | WOD

STRENGTH A1. Barbell Bent Over Row X 8-10 @20×2 a2. Banded Face Pulls X 15 a3. Neutral Grip Db Bench X 12 x 4 Sets” METCON Amrap 10 10 Akbs (70/53) 10 Bjo (24/20) 10 T2b

9/12/2023-TUESDAY WORKOUT

by | 12am907UTCTuesday | WOD

“Split Jerks x 4 Sets X 3 *hold Catch For :2 Each Rep rest 2:30 Btw Sets a1. Plate Front Raise X 12-15 a2. Bench Facing Thumbs Down Lat Raise X 12-15 x 3 Sets METCON All Paces (:1-:3 Faster Than 1 Mile Time Trial Pace) 800m Run *rest 1:30 Min 600m Run *rest 1...