10/14/2023-FRIDAY WORKOUT

by | 13am1013UTCFriday | WOD

STRENGTH Squat Clean/ohs Cycle/squat Snatch/ build To A 1rm Ohs In 12 Min emom X 10 3 Ohs @70%” METCON 21-15-9-6-3 squat Clean Thruster(135/95) c2b Pullups

10/11/2023-WEDNESDAY WORKOUT

by | 11am1038UTCWednesday | WOD

STRENGTH a1. Weighted Back Extensions X 15 a2. Flat Bench X 6-8 x 4 Sets b1. Both Feet Elevated Split Squat X 6-8 b2. Chest Suppoorted Db Rows X 10-12 x 4 Sets c1. Incline Db Curls X 12-15 c2. Dbl Db Tri Kickbacks X 12-15 x 4 Sets d. Accumulate 100 Banded Face Pulls...

10/10/2023-TUESDAY WORKOUT

by | 10am1032UTCTuesday | WOD

STRENGTH Snatch Pulls And Power Snatch Cycle e2mom X 4 Sets build To A 3rm Hi Hang Power Snatch e2mom X 4 Sets 3 Snatch Pulls @100% Of Last Weeks Max METCON 800m Run X 4 – Rest 1 Min *can You Hold Sloghtly Faster Than Mile...

10/9/2023-MONDAY WORKOUT

by | 09am1024UTCMonday | WOD

STRENGTH Wendler 5-3-1 W/front Squats 70%x3, 80%x3, 90%xme after Last Set 3 Sets me Front Rack Walk W Dbl Kb (70/53) *rest 1 In METCON 5 Rounds For Time 20 Wallballs 50 Doubles 15 T2b *goal Is To Be Same Pace Each Rd *no Rest Btw Stay...