Friday February 14, 2020
WOD: 8 min amrap 10 ring push ups 10 pull ups Into EMOMx12 1-12/9 cal bike 2- 15 wall balls 20/14 Into 8 min amrap 15 kB swings...
Thursday February 13, 2020
SWOD: 10 min establish a heavy hang snatch Immediately 10 min to establish a heavy hang clean WOD: 2k row (2 scores first 500 mts and 2k)
Wednesday February 12, 2020
WOD: 30 min amrap 10 front squats 155/105 10 deadlifts 10 t2b 400 run
Tuesday February 11, 2020
SWOD: EMOMx18 min (9 rds) 1- 3 strict presses + 3 push presses 2- 1-2 rope climbs Spend the 18 min teaching rope climbs to the ones...
Monday February 10, 2020
WOD: 2 min max cal bike 1 min break 2 min max front squats 135/95 1 min break 2 min max kB swings 70/55 1 min break 4 rds
Friday February 7, 2020
WOD: EMOMx24 1-10/7 cal bike 2- 8 t2b + 2 snatches 3- rest Increase snatches as u go Accessory: 200 reps of abs work any style ...