12/22/2023-FRIDAY WORKOUT

by | 22am1238UTCFriday | WOD

STRENGTH Deadlift x 3 X 7 @80% Of Last Weeks Max then: 3×20- Banded Wide Stance Goodmorning” METCON 3 Rounds For Time 200m Run 20 Box Facing Burpees 20 Db Snatch (50/35)  

12/20/2023-WEDNESDAY WORKOUT

by | 20am1211UTCWednesday | WOD

METCON a1. Babrbell Goodmorningsl X 8-10 a2. Bench Flat Press X 6-8 x 4 Sets b1 Both Foot Elevated Bulgarian Split Squats X 8-10 b2. Strict Weighted Chinups X 6-8 x 4 Sets c1. Preacher Sa Db Curls X 10-12/arm (use Incline For Preacher) c2. Dbl Db Tricep Kickback X...

12/19/2023-TUESDAY WORKOUT

by | 19am1249UTCTuesday | WOD

STRENGTH Build To A Max Single Leg Box Jump In 3 Min build To A Max Height Jump From A Kneeling Position In 3 Min build To A Max Box Jump In 3 Min 3 Min Max Effort Double Unders METCON 5 Rounds For Time 400m Run 20 Deficit Pushups...