friday
Strength: DL find heavy 3 rep with 3 sec on the down Wod: 2 min on 1 min off 5 rounds score as many reps on bike 10 box jump 5 clean and jerk185/125 max cal bike...
08 October, 2020
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thursday
work to heavy triple snatch Wod: 3 RFT 30 wallball 20 pistol/single leg squat 10 T2B ...
07 October, 2020
wednesday
Strength: find a heavy 3 rep push press Wod: 21-15-9 cal Row burpees over erg goblet squats 53/35...
06 October, 2020
tuesday
Strength: work to heavy 3 triple clean and jerk Wod: 10 RFT 1 rope climb 2 MU 3 SHPU...
05 October, 2020
friday
Strength: find 1 rep max DL Wod: 3 RFT 50 du 20 box jump overs 24/20 20 S2O 95/65...
01 October, 2020
thursday
30 min emom 1- 10 cal bike 2- 6 clean and jerk 115/75 3- 30 ft HSW or 10 HSPU 4- 200 meter run 5- rest ...
30 September, 2020
wednesday
Strength: find 1 rep max strict press Wod: 4 rounds 30 wallballs 10 snatch 135/95 ...
29 September, 2020
tuesday
korwod: 5Rounds 10 hip flexing exercises on rower (ill explain) 30 sec superman 30 sec plank Wod: 20 C2B 40 burpee 60 Goblet squat 80 cal row 100 sec rest...
28 September, 2020
monday
Strength: find 1 rep max back squat Wod: 7 min AMRAP 5 power clean 135/95 10 T2B...
27 September, 2020