by chris | 12am148UTCFriday | WOD
STRENGTH Deadlift x 3 X 2 @90% Of Last Weeks Max then: 3×20 banded Goodmornings Keep All Reps Explosive” METCON 3 Rounds Each For Time 10 Devil Press 20 Box Jumps 10 Dbl Db Box Stepups 20 Wallballs rest 3 Min After...
by chris | 11am150UTCThursday | WOD
METCON 21-15-9 cal Row ab into 21-15-9 cal Row burpees Over Row into 3 Rounds 200m Run 20 T2b 100ft Farmers Carry (heavy)
by chris | 10am130UTCWednesday | WOD
STRENGTH/METCON 30-20-10 a1. Back Rack Lunge a2. Chest Supported Db Rows x 3 Sets (30 Each/20 Each/10 Each) b1. Db Rdl (use Straps) b2. Incline Neutral Grip Db Press x 3 Sets (30 Each/20 Each/10 Each) c1. Barbell Bicep Curls c2. Db Skull Crushers c2. Weighted Situps x...
by chris | 09am143UTCTuesday | WOD
STRENGTH E2:30 X 6 Sets 1 Power Snatch + 3 Ohs + 50 Doubles” METCON Amrap 20 3 Wallwalks 6 Db Snatch (70/50) 9 Cal Row
by chris | 08am138UTCMonday | WOD
STRENGTH 4 Sets 5 Back Squats rack And Rest :10 2 Front Squats *build Over 4 Sets” METCON 21-15-9 back Squat (185/125) 6-4-2 rope climb
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