Oct 27/25.
Strength: OHS 2 reps > 10 min EMOM. WOD: 20 min AMRAP 25 WB 10 Hang Power Cl (95/135) 25 KBS 60 DU’s 25 MB Sit-ups.
Oct 24/25.
Strength: DL 5-5-5-5-5. WOD: 16 min EMOM MIN 1-4: 35 DU’s + 5 Ring Dips MIN 5-8: 8 DB Sn + 6 HSPU MIN 9-12: 5 Strict Pull-ups + 35 DU’s MIN 13-16: 6 HSPU + 8 DB Sn.
Oct 23/25.
Strength: Sq Cleans 2 reps > 10 min EMOM. WOD: 4 Rounds 5 Wall Walks 400m Run 25 KBS.
Oct 22/25.
Strength: Dips/Core 10 min EMOM: Odd- 4 strict dips + 6 kipping dips Even- 35 sec Hollow Hold. WOD: 21-15-9-9 Thrusters (65/95) Bar Over Burpees.
Oct 21/25.
Strength: C&J 1 Power Cl + 1 Hang Power Cl + 1 Jerk 10 min EMOM. Partner WOD EMOM: Partner A - Max Cal Row Partner B - 50 Burpee Pull-ups 60 Power Cleans (95/135) 100 Box Jump Overs. ** switch every minute, two score > cal + time**