10.30.18

Warm-up 3X 18/14 Calorie Bike 15 Hang Muscle Snatch (light)


Wod 4X 3 min of work followed by 90 Seconds of rest 10 HSPU 15 Hang Cleans 115/80 AMRAP Row for Calories *score your total calories*

Post Wod 5X 20 Med-ball Twist 10 GHD or Med-ball Sit-up

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press