12/6/19

12/6/19

Warm up 15 wallballs 10 Box jumps 10 DB Press 30 Double Unders Pick Drill. Partner Row 2000m for time Strength 10 min to build to a 5 rep Thruster 8-7-5-5-5 WOD 18 min EMOM Min 1. 10 Thrusters 95/65 Min 2. 40 Double Unders/ 80 singles Min 3. 200m Row

12/4/19

12/4/19

Warm Up 10 Roll Back and Reach 20 Bar Good Mornings 10 Bird dogs 10 Fire Hydrants 10 Strict Pull Ups 15 KBS Strength 15 minute Deadlift 10-8-6-4-4-4 WOD 15 min cap 100 Deadlifts 225/155 or 60% of your 1RM *Everytime you break you must complete 5 Pull Ups 10 Push ups 15 air squats […]

12/3/19

12/3/19

Warm Up 3 wall walks 10 DB Strict Press 20 Medball Cleans Burgener Warm UP Strength 16 min to build to a Heavy 2 Rep Power Clean 8-7-6-5-4-3-2-2 WOD 12 Min AMRAP 3 HSPU 3 Power Cleans 205/135 6 HSPU 3 Power Cleans 9 HSPU 3 Power Cleans 12 HSPU 3 Power Cleans 15 HSPU […]

12/2/19

12/2/19

Warm Up 30 Double Unders 15 wallballs 10 TTB 10 Ring Dips Skill Warm Up for Muscle ups 7 min Strict Pull ups/ Banded Pull Ups/ Ring rows Bar Muscle Ups/ Jumping Muscle ups/ Ring Dips Strength Warm Up 5 Min Dumbbell Snatch 5-5-5-5 WOD 20 Min AMRAP 100 Double unders/ 200 singles 50 Wallballs […]

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