tuesday
open wod 15.2 from 0-3 min 2 rounds 10 OHS 95/65 10 C2B from 3-6 min 12 OHS 12 C2B from 6-9 min 14 OHS 14 C2B...
25 January, 2021
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monday
open 15.1 9 min AMRAP 15 T2B 10 DL 115/75 5 Snatch 115/75 immediately the next 6 min find 1 rep max clean and jerk 15.1a...
24 January, 2021
friday
Strength: OHS tempo 5 secounds down, 5 at bottom work to heavy 3 Wod: 2RFT 20 HSPU 30 pistols 20 box jumps 30 DL 155/105...
21 January, 2021
thursday
Strength: find 1 rep max clean and jerk Wod: 10RFT 10 burpees 1 rope climbs...
20 January, 2021
wednesday
1-10 min To find 3 rep max DL 2- standing power throw over head behind 10 pound ball 3-2 min max hand release push ups 4- must run down and back 25 meter lane, then dragging a 90 pound sled down and back, then side shuffle down and back, then farmer carry 40 pound kettle bells down and back, then run downa nd back. 5-max reps in 1 set of knees to elbows 6- 2 k row ...
19 January, 2021
monday
MLK day wod 68 cleans 95/65 68 wallballs 68 pullups 68 KBS 35/26 68 front squats 95/65...
17 January, 2021
Friday
Strength: every 2 min x7 rounds 1 squat snatch+ 2 ohs Wod: 10 min amrap 30 foot hsw 20 wallballs 10 T2B...
14 January, 2021
Thursday
Strength: DL 2x5 2x4 2x3 work to heavy sets Wod: 3 rounds 3 min of work 2 min rest 50 du 15 box jump overs 10 push ups Max thrusters 95/65 ...
13 January, 2021