thursday
Strength: work to heavy complex power snatch+hang power snatch+OHS Wod: 3 RFT 400 m run 15 Devils press 50s/35s...
23 June, 2021
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wednesday
Wod: for time 100 wallballs 80 cal row 60 GHDSU/ab mat sit up 40 burpees over bar lateral 20 DL 225/155 2 rope climbs...
22 June, 2021
tuesday
Strength: work up to heavy complex power clean+hang power clean+jerk Wod: 10 min AMRAP 3,3,6,6,9,9,12,12...
21 June, 2021
monday
Strength: every 3 min x 4 60 sec wallsit into 15 goblet squats 70/53 Wod: broke up however needed to fnish 50 HSPU 50 T2B 200 DU...
20 June, 2021
friday
Strength: DL work up to heavy 2 rep Wod: 12 min AMRAP 40 foot HSW 5 snatches 185/125 15 C2B...
17 June, 2021
wednesday
Korwod: broke up however needed to complete 100 sit ups 5 min Plank Wod: 3RFT 400 run 40 jumping air squats 20 hspu...
25 May, 2021
tuesday
strength: 5 rep max strict press then 3x10 S2O at that weight Wod: 8 min AMRAP 20 wallballs 10 db box step overs...
24 May, 2021
Tuesday
Strength: Behind the neck push press snatch grip 3 rep max Wod: 14 min amrap 400 meter run 40 farmer hold lunges 70s/53s...
17 May, 2021
wednesday
korwod: full tabata of: hollow rocks plank sit ups superman Wod: for time 50-40-30-20-10 du 10-8-6-4-2 thrusters 135/95...
11 May, 2021
tuesday
Strength: strict press 3x7 65% Wod: for time 30-20-10 T2B 15-10-5 snatch 135/95 ...
10 May, 2021