Aug 18/22.
Strength: Power cleans 9 min EMOM: 1 power clean + 1 hang power clean Min 1-3 - high hang (mid thigh) Min 4-6 - just above knee Mi. 7-9 -...
Aug 17/22.
Strength : Pull-ups/HS Hold/Dips 12 min EMOM: 1: 7-10 Strict Pull-ups 2: 35 sec HS Hold 3: 7-10 Strict Dips. WOD: 18 min AMRAP 10 Cal...
Aug 16/22.
Strength: SQ snatch 2 reps - 6 rounds every 90 sec @70% 3 sec pause at the bottom. PARTNER WOD: 5 rounds each Every 2:30 switch “you go,...
Aug 15/22.
Strength: Core 12 min EMOM: 1- 30 sec HH 2- 12 T2B 3- 12/12 Single leg V-Ups 4- 45 sec Hanging Knee raises. WOD: BB@115/165 9-6-3-6-9...
Aug 12/22.
Strength: Front Sq 3 reps - 8 rounds every 90 sec. ~ 3 sec pause at the bottom. WOD: 7 Rounds 7 Power Sn (85/115) 50 DU’s.
Aug 11/22.
Strength: Strict Press 3 reps - 8 rounds every 90 sec. Partner WOD: 4 rounds each(You go, I go) 15/20 cal row (damper 8-10 setting) 14...
Aug 10/22.
Get your tickets at the gym!!! Strength: DL 3-3-3-3-3 (increasing weight) WOD: 4 rounds 400 m Run 10 HPC 95/135 10 C2B.
Aug 9/22.
Strength: Bench Press 5-5-5-5-5. WOD: 15 min AMRAP- BB@65/95 12 Pushups 12 Back Sq 12 SDHP 12 Box Jumps.
Aug 8/22.
Strength: 3 position P CL + Jerk. [ high hang , below the knee and from the floor] 8 rounds- every 90 sec. WOD : 20 min EMOM 1- HSPU 2-...
Aug 5/22.
Strength: Dips 10 min EMOM: Odd : 30 sec ring hold at top Even : strict or kipping dips ( you pick your own reps) WOD: 3 Rounds 10 HPS...