monday
strength: 3 sets of 7 at 65% back squat Wod: 21-18-15-12-9-6-3 wallballs burpees ...
09 May, 2021
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Friday
Strength: DL 3x3 90% Wod:10 min Amrap Single DB overhead walking lunge 50ft 50/35 2 rope climbs ...
06 May, 2021
Thursday
Strength: work to heavy double power clean Wod: 5RFT 12 DL 185/125 12 HSPU ...
05 May, 2021
Tuesday
Strength: snatch balance find solid 3 reps Wod: 12 min amrap 5 squat Snatch 165/105 12 Burpees 20/16 cal Row...
03 May, 2021
Friday
Strength DL work up to heavy 3 rep with a 5 sec on the way down Wod: 4 rounds 10 cal Bike 5 touch and go cleans and jerks 155/105 (or something you can do all 5 touch and go) Rest 1 min ...
29 April, 2021
Thursday
Strength: hang power clean+hang squat clean find heavy complex Wod: 5RFT 50 foot Hand stand walk/5 wall walks 200 meter run ...
28 April, 2021
Wednesday
Korwod: Accumulate 4 min plank Accumulate 3 min hollow hold Accumalte 2 min l sit Wod: 3 RFT 30 Wallballs 10 Snatch 135/95...
27 April, 2021
Tuesday
Strength: hang power snatch+hang squat snatch work to heavy complex Wod: 10 min amrap 15 C2b 15 OHS 115/75 15/12 Cal Row ...
26 April, 2021