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...
by chris | 28am1041UTCMonday | WOD
STRENGTH A1. HIP THRUSTS X 15 X 4 Sets @20X2 a2. Me PRONATED Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use wt METCON E3MOM x 6 rounds 15/12 cal bike 15 C2B pullups Max thrusters in remaining time rx...
by chris | 26am1016UTCSaturday | WOD
Join us for another fun Saturday workout 830-930am open gym 10am WOD
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
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