Wednesday 08172022

A.Snatch Gauntlet:

1 snatch EMOM

*starting at 65%- Men add 10lb per set, Women - 5lb per set up to a 1 RM

B.1 Back Squat

*Find a 1 RM

WOD

As Many Rounds and Reps as possible in 12 minutes:

8 Kipping Handstand Push-Ups

16 Wall Ball Shots @ 20/14 lbs

36 Double-Unders/ 72 singles = 36 du

Recent Posts

See All

Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20