7.17.18

Strength 1 Rep every 30 seconds for 10 minutes Segment Clean (full squat on each rep) Start light and add weight as you get comfortable with the pause


Wod 750 Meter Row 15 HSPU 500 Meter Row 20 HSPU 250 Meter Row 25 HSPU

Post Wod 3X 1 min Plank 30 seconds of med-ball twists 30 seconds of flutter kicks 1 min rest

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3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel