Aug 25/23.
Strength: Cleans 12 min EMOM: Min 1-3: 3 reps @ 60% Min 4-6:2 reps @ 70% Min 7-9: 1 rep @ 80% Min 10-12: 1 rep @ 90 % WOD: 30 T2B 30 Box...
Aug 24/23.
Strength: HS 12 min EMOM: Min 1- 30 sec HS HOLD Min 2- MAX HSPU Min 3-45 sec pike HS around box. Min 4-45 sec Plank shoulder taps. WOD: 4...
Aug 23/23
Strength: OHS 2 reps - 10 min EMOM >> increasing weight. WOD: 4 Rounds 14/18 cal bike/row (alternating) 12 Power Cl (95/135) 10 C2B.
Aug 22/23.
Strength: Pull-ups/Core 12 min EMOM: Odd : 7-10 strict pull-ups Even: 30 sec Hollow Hold. WOD: 16 min AMRAP 200 m Run 25 WB 5 Wall walks.
Aug 21/23.
Strength: DL 5-5-5-5-5. WOD: 15 min AMRAP 2-4-6-8.... HSPU Box Jump Overs Burpees.
Aug 18/23.
Strength: Back Sq 2 reps - 10 min EMOM >> increase weight. WOD: 21-15-9 Pull-ups V-ups HSPU *** 200 m run after each set***
Aug 17/23.
Strength: CORE 12 min EMOM: 1: 45 sec Plank 2: 45 sec FK 3: 45 sec Mtn climbers 4: 40 Twists WOD: 8 min emom Min 1- 12/15 cal row Min 2 -...
Aug 16/23.
Strength: Snatches 8 Rnds - every 90 sec 1 Power Sn + 1 Sq Sn. WOD: 3 Rounds > BB@85/115. 10 Burpees 10 OHS 10 Burpees over BB 10 Snatches.
Aug 15/23.
Strength: DL 3-3-3-3-3. WOD: 4 Rounds 400 m Run 15 BJ Overs 5 Wall walks.
Aug 14/23.
Strength: Bench Press Establish heavy set of 3: then 5 min EMOM - 3 reps @ 85%. WOD: 12 min AMRAP 60 DU's 20 T2B 7 Hang C&J (95/135).