2.14.19

Strength 3X 5 I,Y,T’s 10 Seated Shoulder Press (light) 5 Air Squats (3 second decent, 1 second pause at the bottom) Then OHS 3-2-2-1-1-1-2-2-3

Wod 12 Min AMRAP 18 Med-ball Squat Cleans 20/14 9 Kettle Bell Swings 70/53 1 Rope Climb

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row