- All
- Coach
- Daily Wod
- Owner
tuesday
Strength: work to heavy complex snatch+hang snatch+OHS Wod: 3 rounds 15 hspu 5 OHS 205/135 3 rounds 5 MU 15 OHS 115/75...
24 January, 2022
Monday
strength: 10 min emom 2 heavy back squats Wod: for time 1-2-3-4-5-6-7-8-9-10 T2B 10-9-8-7-6-5-4-3-2-1 DL 225/155...
23 January, 2022
friday
Strength: DL 5x3 heavy 3 for all sets Wod: 9 min amrap 12 T2B 9 Box jumps 6 Snatch 135/95...
20 January, 2022
thursday
Strength: 10 min EMOM hang clean+ front squat+jerk Wod: 30-20-10 DB Snatch 70/53 C2B...
19 January, 2022
wednesday
Strength: 5x3 back squat find solid 3 reps and do all sets at that weight Wod: 5RFT 500 meter row 50 DU 15 ring dips...
18 January, 2022
tuesday
Strength: work to heavy SPLIT JERK Wod: 3 RFT 10 squats cleans 135/95 10 push jerks 135/95...
17 January, 2022
Monday
MLK WOD: 63 cleans 95/65 64 wallballs 64 pullups 65 KBS 68 front squats 95/65...
16 January, 2022
Friday
Strength 10 Minute EMOM 1 Hang snatch (Power or squat) Wod For Time 2 Rounds 12 Thrusters (95/65) 12 HSPU 2 Rounds 8 Thrusters (115/85) 8 HSPU 2 Rounds 6 Thrusters (155/105) 6 HSPUs *Add your own weight...
13 January, 2022
tuesday
strength: Snatch test 1 rep Wod: 10 min AMRAP 12 cal row 16 wallball 32 DU...
03 January, 2022