3.11.19

Clean Strength 15 Min EMOM min 1-5: 3 Hang Clean + 2 Front Squat min 6-10: 2 Push Press + 2 Push Jerk min 11-15: 2 Squat Clean and Jerk

Wod 6X 8 C2B Pull-up 4 Deadlift 275/165 then 50/40 Calorie Bike

Recent Posts

See All

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#