Aug 11/23.
Strength: Power Snatch 10 min EMOM: 2 reps @ 80% WOD: 21-18-15-12-9 HSPU Box Jumps.
Aug 10/23.
Strength: Dips + Pull-ups 10 min EMOM: Min 1: 4 st pull-ups + 8 kipping pull-ups Min 2: 4 st dips + 8 kipping dips. WOD: Grettel 10...
Aug 9/23.
Strength: OHS 20 min to establish 1 rep MAX. WOD: 5 rounds 12 T2B 12 Front Sq (95/135) 50 DU's.
Aug 8/23.
Strength: C&J 8 Rounds - every 90 sec 1 power C&J + 1 Sq C&J. >> building in weight. WOD: 15 min EMOM Min 1- Max WB Min 2- Max Power Sn...
Aug 4/23.
Strength: Snatch Complex 8 rounds - every 90 sec 1 Power Sn + 1 Hang Sq Sn + 1 OHS WOD: 2 Rounds 40 DU's 4 Wall walks 10 T2B 20 Crossover...
Aug 3/23.
Strength: Strict Press 10 min EMOM: 4 Reps. WOD: DT - 5 rounds BB @ 105/155. 12 DL 9 HPC 6 S2OH.
Aug 2/23.
Strength: Front Sq 20 min to establish 1 rep MAX. WOD: 3 rounds 400 m Run 10 Ring Dips 50 DU's 5 strict pull-ups.
Aug 1/23.
Strength: Core 12 min EMOM- 1: 45 sec L plank 2: 45 sec FK 3: 45 sec R plank 4: 45 sec plank. WOD: 15 min AMRAP 15 KBS 15 BJ (20/24) 15...
July 31/23.
Strength: Bench press 5-5-5-5-5. WOD: HOPE 3 rounds - max reps. MIN 1: Burpees MIN 2: Power Sn (55/75) MIN 3: Box Jumps MIN 4: Thrusters...
July 28/23.
Strength: DL 5-5-5-5-5. WOD: 7 rounds 21 WB 15 Box Jumps 9 HPC (85/115).