11-24-16

Team Wod! Break the work up however you want, but as an added bonus while one teamate works the other teamate will perform a static hold.

4 Rounds 50 Sit-ups (teamate holds plank)

2X Bar complex 12 Deadlift 9 Hang Clean 6 Jerk (teamate holds their bar in front rack)

25 Pull-ups (teamate hangs from the bar)

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A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever