Friday January 17, 2020
WOD: 40 min cap 20/15 cal bike Into 3 rds of 40 Russian kB swings 55/35 20 weighted step ups 55/35 Into 20/15 cal skier Into ...
Thursday January 16, 2020
SWOD: EMOMx5 12/9 cal row EMOMx5 3 hang power snatches 60-70% EMOMx5 12/9 cal row EMOMx5 3 hang power clean 60-70% WOD: 10 hang...
Wednesday January 15, 2020
SWOD: E3MOM x4 200 run Then 5 deadlift @70,80,85,90 WOD: 4-8-12-16–20-24 t2b 25’ front rack lunges 95/65
Tuesday January 14, 2020
SWOD: EMOM x20 Odd- 5 STOH 135/95 Even- 5 ring MU/ 2 rope climb (Alternating MU rope, scale it to 7 pull ups) WOD: 12 min amrap 10...
Monday January 13, 2020
SWOD: 3x18 Weighted box step ups Goblet with any weight WOD: 20 cal row 20 wall balls 20/14 20 kB swings 55/35 3 rds Into 15 15...
Friday January 10, 2020
SWOD: EMOMx20 2 squat cleans @50,60,70,75 (go up every 5 min) WOD: 400 mts run 40 sit ups 3 rds