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Saturday, January 2, 2020

It’s a new year, let’s make it a great one’

WOD


  • Three AMRAPs in 16 minutes

  • AMRAP in 4 minutes

  • 5 Hang Squat Snatches (135/95 lb)

  • 10 Bar-Facing Burpees

  • Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 10 Power Cleans (135/95 lb)

  • 20 Pull-Ups

  • Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 15 Box Jump-Overs (24/20 in)

  • 30 Wall Ball Shots (20/14 lb)


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Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

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