8-10-16

Wod 150 single jump rope 3X 7 power clean (135/95) 14 med ball sit-up then 800m run then 3X 7 power clean (135/95) 14 med ball sit-up 150 single jump rope coaches challenge 165/115 on the clean

Post Wod 5X 30 sec handstand hold 1 rope climb(legless if you can) rest 1 min.

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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

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki