8.28.17

Front Squat

12 minutes to Work up to 5RM (1st rep 4 second pause in bottom)

WOD 16 min AMRAP 2-4-6-8-10-12-14-16-20 etc 150 m run Pull Ups A. Strict B. Kipping C. Banded Handstand Push Ups A. Strict B. Kipping C. Pike Push Ups

Accessory 5x 10 Seated Box Jumps 10 Kang Squats

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.