• All
  • Coach
  • Daily Wod
  • Owner
Friday

Work on weakness or strength: Wod:  30 T2B  5 wall walks 30 Box jumps 5 wall walks 30 cal bike  5 wall walks...

Thursday

Strength: 1 rep max DL Wod: 5 min amrap Clusters 155/105  ...

Wednesday

Korwod: 4 rounds  15 v ups 10 evil wheels 15 supermen 1 min plank Wod: 3 RFT 400 Run 20 Burpees 20 C2b...

Tuesday

Strength: 10 min emom  Snatch+ hang snatch Wod: for time 120 wallballs 120 cal Row ...

Monday

Strength: Find 1 rep max back squat Wod: 10 min cap 3rounds  10 shspu  10 db hang cleans 50s/35s 50 du Then rest 1 min 3 rounds 10 hspu 10 db s2o 50s/35s 50 du...

friday

strength: snatch balance find a solid 1 rep Wod: "Diane"  ...

Thursday

Strength: DL 5x5 70-75% Wod: for time 50-40-30-20-10 Du 15-12-9-6-3 burpee 21-18-15-12-9 cal row...

wednesday

Strength: 5x5 strict press 70-75% Wod: 3 RFT 7 MU 50' HSW 7 squat snatch 185/125...

Friday

Strength: 5x2 jerk 85% Wod: "helen"...

Thursday

Strength: 10 min emom 5 touch and go cleans as heavy you can, but must touch and go Wod: 5 min amrap 20 Wallballs 50 Du Rest 5 min  5 min amrap 10 Db snatch 15 Box jumps...