by chris | 04am1116UTCMonday | WOD
STRENGTH A1. Wide Stance BS X 15 X 4 Sets @22×1 (go As Wide As You Can While Keeping Depth) a2. ME Pullups x 4 Sets (if You Can Hold For Atleast :15 Use Weight) *E4MOM START A NEW SET METCON “3 MIN ON 3 MIN OFF X 5 SETS 50 DOUBLES 12 DB KB FR WALKING LUNGE...
by chris | 02am1128UTCSaturday | WOD
Come back on Monday to see a whole new gym! We’ll be closed on Saturday for renovation👏👏
by chris | 01am1153UTCFriday | WOD
STRENGTH A. GOODMORNINGS X 6-8 @33X1 X 4 Sets (JUMP STANCE) B. GOODMORNINGS X 20 @11X1 X 2 SETS (STANCE AS WIDE AS POSS) METCON For Time 100 Power Cleans (115/75) EMOM = 5 burpees
by chris | 31am1046UTCThursday | WOD
METCON EMOM X 30 MIN 1 – 12-15 CAL SKI MIN 2 – 12-15 Cal AB MIN 3 – 3 ROPE CLIMBS MIN 4 – :45 DOUBLE KB FR HOLD (HEAVY) MIN 5 – 20 SITUPS
by chris | 30am1024UTCWednesday | WOD
STRENGTH A1. EGYPTIAN LATERAL RAISE X 12/ARM a2. Db PULLOVERS X 12-15 @22X1 A3. SEATED BANDED FACE PULLS X 12-15 x 4 Sets METCON “CHIPPER 100 GOBLET SQUATS 90 Pushups 80 HANG SA DB C+j 70 Doubles 60 T2b 50 Box Jumps (24/20) 40 HSPU 30 American Kb swings (70/53)...
by chris | 29am1030UTCTuesday | WOD
METCON A.SNATCH Cp Work 2.2.2.2 X 4 Sets rest :12 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm *GOAL IS SAME WEIGHT T 2 WEEKS AGO OR VERY SMLL INCREASE WNT WEIGHT MOVING WITH SPEED METCON 3 ROUNDS FOR TIME 20/17 CAL ROW 20 HANG POWER SNATCH...
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