by chris | 25am1000UTCFriday | WOD
STRENGTH Both Feet Elevated Split Squats x 6/leg (rest 1 Min Btw Legs And 3 Min Btw Sets) *choose A Height Where Back Knee Will Touch Ground Each Rep X 4 Sets METCON “the Jess” 5 Rounds For Time 400m Run 15 Ohs (115/75) 5 Rope...
by chris | 24am1017UTCThursday | WOD
METCON The Sscf emom X 40 1 = 15/12 Cal Ab 2 = 15/12 Cal Row 3 = 15/12 Cal Ski 4 = 60 Doubles 5 = Rest
by chris | 23am1048UTCWednesday | WOD
STREBGTH A1. Trap 3 Raise X 12 a2. Db Chest Flys X 12 @23×1 a3. Seated Banded Rows X 20 x 4 Sets METCON “he Rhi” 10 Sets Each For Time rest 1 Min After Each Set 9/7 Cal Row 5 Hang Power Cleans (185/125) 3 Bar...
by chris | 22am1028UTCTuesday | WOD
STRENGTH A.clean And Jerk Cp Work 2.2.2.2 X 4 Sets rest :15 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm METCON “Ape Arms” 21-15-9 dl (275/185) wallball (20/14) at The 10 Min Mark 30/20 Cal Ab For...
by chris | 21am1003UTCMonday | WOD
STRENGTH A1. Narrow Stance Heel Elevated Back Squat X 15 X 4 Sets @2110 *put Heels On 1×10#plate And Do Not Lock Knees At The Top a2. Me Supine Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use Weight) METCON The T-rex (my...
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