friday
Strength: DL 10 min emom 3 reps wod: for time 5-4-3-2-1 rope climb 15 cal bike ...
10 December, 2020
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Wednesday
Strength Core wod Reverse Tabata L-sit 50 Evil Wheels WOD 3 RFT 75 DUs 25/20 cal row 10 Snatches (165/115) ...
08 December, 2020
Tuesday
Strength Find 3 Rep max thruster (TNG) WOD 8 minute AMRAP 18 Hang Cleans 15 Push Press 12 Front Squat 9 Thrusters (empty barbell 45/35) ...
07 December, 2020
Monday
Strength Bulgarian Split Squats 5 sets of 12 holding heavy KBs or DBs (12 squats each leg) WOD 100 Burpees for time ...
06 December, 2020
Friday
Strength: Find heavy single low hang squat snatch Wod: every 3 min x 5 rounds 1 min Wallsit holding the KB 15 goblets squats 53/35 ...
03 December, 2020
thursday
Strength: 10 min EMOM DL 5 reps Wod: 2 RFT 25 cal row 25 hspu 25 box jumps 50 du...
02 December, 2020
wednesday
Strength: farmers carry 3 sets as far and as heavy as you can go Wod: 10 min AMRAP 10 cal bike 1 rope climb 10 cal bike 2 rope climb...
01 December, 2020
monday
Strength: back squat 3 sec down 3 sec at bottom 1 explosive sec up find heavy 5 rep Wod: 4 RFT 15 C2B 20 Hang snatches 95/65...
29 November, 2020