Thursday October 31, 2019
WOD: 1 min plank 15/12 cal ski 20 ohs 95/65# 1 min plank 15/12 cal bike 10 ohs 135/95# 1 min plank 15/12 cal row 5 ring MU ACCESSORY: 10...
Wednesday October 30, 2019
SWOD: 6 Db bench presses 6 strict pull ups 3 rds WOD: 10 burpees 20 pull ups 30 kB swings 70/55 40 sit ups 50 bench press 135/95 40 sit...
Tuesday October 29, 2019
WOD: EMOM for 30 min 1- 5 hang clean+3 front squats+1 STOH 135/95# 2- 12 t2b 3- rest
Monday October 28, 2019
SWOD: E2MOM x 16 (8 rds) 200/150 row 2 power snatches WOD: 50-40-30-20-10 alternating db snatches 50/35# 10 wall balls 20/14 50 dubs 15 cap
Friday October 25, 2019
WOD: Open 20.3 For Time 21-15-9 Reps of: Deadlift (225/155 lb) Handstand Push-Ups Then, 21-15-9 Reps of: Deadlift (315/205 lb) 50 ft...
Thursday October 24, 2019
WOD: FOR TIME Buy in or Buy Out 200ft Farmers Carry 35/25 THEN: 4 Rounds 40 Double Unders 30 KB Swing 35/25 20 Air Squat
Wednesday October 23, 2019
SWOD: 15 min to a 3 TNG snatch (power or squat) WOD: 18 min cap 40 cal bike 30 t2b 20 wall balls 20/14 10 DL 225/155 5 ring MU 10 DL...
Tuesday October 22, 2019
SWOD: Back squats 10-15 min to go for a heavy 5reps WOD: 3 hang cleans 6 push ups 9 air squats 10 rds Perform 2 rds then take 1 min...
Monday October 21, 2019
SWOD: Split jerk Work on a triplet WOD: 18 min amrap 5 stoh 135/95 7 burpee pull ups 9 kB swings 70/55 200 run
Friday October 18, 2019
WOD: Open 20.2 20 minute AMRAP 4 db thrusters 50/35 6 toes to bar 24 double unders
