9/18/2020-FRIDAY WORKOUT

by | 18am933UTCFriday | WOD

STRENGTH BUILD TO A HEAVY HI HANG POWER SNATCH + HANG SQUAT SNATCH ” METCON EMOM X 8 1 = 15 WALLBALLS 2 = 15 HANG POWER SNATCH (75/55) REST 3 MIN EMOM X 8 1 = 200M RUN 2 = 15 OHS (95/65) REST 3 MIN EMOM X 8 1 = 60 DOUBLES 2 = ME BACK RACK STEPUPS (95/65) *SCORE...

9/17/2020-THURSDAY WORKOUT

by | 17am908UTCThursday | WOD

STRENGTH BARBELL SINGLE LEG RDL X 15-20/LEG BANDED ADDUCTOR SWINGS X 18 X 3 SETS THEN 50 BANDED GOODMORNINGS METCON E3MOM X 6 SETS 20 RUSSIAN KB SWINGS 15 C2B PULLUPS 12/10 CAL AB *SCORE FAST AND SLOW...

9/16/2020-WEDNESDAY WORKOUT

by | 16am922UTCWednesday | WOD

METCON 5K ROW TIME TRIAL STRENGTH Booty Finisher 3 SETS SL GLUTE BRIDGE X 10 BULGARIAN SPLIT SQUAT (21S) 7 AT BOTTOM HALF OF REP 7 AT TOP HALF OF REP 7 FULL RDS

9/15/2020-TUESDAY WORKOUT

by | 15am919UTCTuesday | WOD

METCON AMRAP 50 200M RUN 8 WEIGHTED PULLUPS (SAME WEIGHT WHOLE WORKOUT MUST BE UB) 200M RUN 8 PLYO PUSHUPS 200M RUN 5/3 MU 200M RUN 20 GOBLET STEPUPS (53/35)