top of page
Search

Wednesday April 12, 2023

Skill

1 min lower abs;1 min twists; 1 min upper abs

4x6 Man Makers

4x5 Woman Makers

I'm

WOD

3 Rounds of:

12 Hand Stand Push ups (2 strict)

10 Box Jumps (20/24)

8 Power Cleans (95/135)

2 Wall Walks


THIS IS IT: Somewhat quick and heavy Burner! Blast through it. It's ok to occasionally not Rx but try to go heavy. If 1 movement is not Rx, that does not mean you should make all of your movements easier. Step ups are ok BUT NOT Rx.


CLOSERS

Standing Alternating DB Overhead Press/DB Shrug- Giant Sets

4x8 w/ opposite(each)- arm holding db locked out OH.

REST 2 mins between sets, increase between

Then,

20 DB Shrugs

Cass: definitely wear 8# vest






Recent Posts

See All

Saturday February 24, 2024

The OPEN starts Thursday! Get signed up! WOD: Every :30 seconds for 8 mins: 1 power snatch 1 hang snatch 1 overhead squat (Do all 3 movements without putting the bar down. This should be a moderately

Friday, Feb. 23, 2024

Friday Funday WOD 3 Rounds of :90 secs each: Slam Balls Devil Dogs (35/50) Pull Ups Floor Wipers w/ press (65/95) Machine (row/bike/skier)

Thursday, Feb. 21, 2024

Skill 30 GHD's Bent over rows 1-arm rows 3x8 On off WOD 10 mins "Death by" Hang Power Cleans and Power Cleans And Deficit Push ups or Ring Push ups *begin witn Hang Pc's with power Cleans Then push

bottom of page