- Feb 15, 2021
- 1 min read

Monday, February 15, 2021

Skill

Bent over Rows 4x6@70-75% 1-arm Rows 3x8

WOD

100 Hollow Rocks

then,

40-30-20-10 of

Sumo Dead Lifts (115/155)

Double Unders

Plate Sit ups w/ Press

*EMOM do 3 Burpees

Abs/booty

2 Rounds of

1 min 6” hold

1 min hole sit

1 min Plank hold

1 min wall Sit

Cardio

Bike 3000m

Recent Posts

See All

Thursday, April 25, 2024

Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press

Wed. April 24, 2023

Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul

Tuesday, April 23, 2024

Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers! All of our coaches qualified! Espresso congratulations to those that particip