1.9.19

Wod 5X 3 Min AMRAP 1 Min Rest 8 Bar Facing Burpees 6 Deadlift 165/110 4 Shoulder to Overhead 165/110 *pick up where you left off at the beginning of each 3 min AMRAP and your score is the total number of reps*

Post Wod Abs 5X 7 Hanging Leg Raises (no kipping) 15 Second Hollow Hold

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1.28.21

WARM-UP 3-4 ROUNDS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats @ 40X0 Tempo 10 Scap Push-Ups STRENGTH 5x5 Back Squat *keep weight moderate (Score is Weight) CONDITIONING FOR TIME: 10-9-8-7-6-5-

1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr