Wednesday
Korwod: Tabata: hollow hold superman hold v-ups Wod: 30 Burpee Muscle ups for time ...
24 November, 2020
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tuesday
Wod: 5 sets of : 3 rounds for time 3 squat cleans 7 HSPU *weight sets 1-135/95 2-155/105 3-185/115 4-205/135 5-225/155...
23 November, 2020
monday
Strength: 10 min EMOM back squat 5 reps you choose weight Wod: 10 min AMRAP 20 Wallballs 10 T2B...
22 November, 2020
Thursday
Strength: 5 min emom 3 clean and jerks Rest 2 min add weight anf repeat Wod: 3RFT 75-50-25 Du 25-20-15 T2B ...
18 November, 2020
Wednesday
Work on weakness Wod: 12 min amrap 15 DL 225/155 15 hspu 15 Thruster 95/65 15 Pullups...
17 November, 2020
Tuesday
Strength: 5 min emom 3 snatches Then rest 2 min add weight then 5 min emom Wod: for time 40 cal Row 30 burpee over erg 20 cal Row 10 burpee over erg ...
16 November, 2020
Monday
Strength: back squat 5x3 work to heavy 3 Wod: 100 Russian KBS Every min on min stop at do 10 jumping squats even at 0:00...
15 November, 2020
thursday
Strength: 5x100 yard farmer carry as heavy as you can go Wod: 3 RFT 30 cal Row 10 clean and jerk 135/95...
11 November, 2020