top of page

Sept 23/20


Core

12 min EMOM Min 1: 30 sec Hollow Hold

Min 2: 40 Russian twist

Min 3: 50 sec flutter kick.

WOD: Nasty Nancy (because nobody wants to do 5 rounds!)

3 Rounds

400m run

15 OH Squats (75/115)

15 Bar over burpees.

 
 

Recent Posts

See All
April 3/25

Strength: Power Snatch 10 min EMOM: Power Sn > 3 position ( high hang, just below knee, and from the floor). WOD: 4 Rounds 15/18 Cal...

 
 
April 2/25.

Strength: OHS 2 Reps > 10 min EMOM. WOD: 15 min AMRAP 400 m Run 10 Thrusters (55/75) 10 C2B.

 
 
April 1/25.

Strength: C&J 10 min EMOM: 1 Power C&J + 1 Hang Sq C&J Partner WOD: 10 Rnds > 5 rounds EACH - YG,IG 45 DU’s 10 T2B 10 Burpees.

 
 
New Program!
bottom of page