5.3.19 “Rahoi”

Warm-up 9 min EMOM (40 seconds of work followed by 20 seconds of rest) Bike Single Jump Rope Med-ball Sit-up

Wod 12 min AMRAP 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lb) 6 Bar-Facing Burpees

Recent Posts

See All

3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s