by chris | 09am634UTCFriday | WOD
STRENGTH Snatch Grip Rdl X 3 Set Sx 5 (use Straps)@31×1 *hamstring Focus *stop Around Midshin Level *build after 3rd Set 3 Sets laying Banded Hamstring Curls X 20 METCON 6 Min Window 800m Run w Remaining Time ME deadlifts (275/185) at 8 Min in 6 Min Window 800m...
by chris | 08am636UTCThursday | WOD
STRENGTH Front Rack Walking Lunge X 20 Steps x 3 Sets *after Each Set = 5 High Box Jumps rest 3 Min 1 Set 1 Min Hold At Bottom Of Back Squat AHAP *must Stand Up With Weight” METCON Emom X 18 1 = 16/13 Cal Row 2 = 20 Wallballs 3 = 4 Wall...
by chris | 07am627UTCWednesday | WOD
STRENGTH 50 Strict C2b Pullups For Time *cannot Drop From Top *no Strict Pullups = 4 Sets Chin Over Bar Hold METCON Amrap 20 4 Shuttle Runs 6 Bar Mu 4 Shuttle Runs 8 Kb Swings (70/53) 4 Shuttle Runs 10 Box...
by chris | 06am620UTCTuesday | WOD
STRENGTH a1. Seated Barbell Shoulder Press X 10 a2. Db Lateral Raise X 12-15 x 4 Sets” METCON 4 Rounds 400m Run 20 Front Squats (95/65) 10 Bar Facing Burpees
by chris | 05am617UTCMonday | WOD
STRENGTH A. Tall Snatch X 3 X 3 B. Hang Squat Snatch 5 Sets X 1 Reps METCON For Time 50/40 Cal Ab 30 Power Snatch (115/75) 30 C2b Pullups
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