Wednesday, Jan. 24, 2024

Skill

Bent Over Rows

3x8

Pendlay Rows

3x8

3 mins Rope practice

WOD

21-15-9

Deadlifts (135/185)

Hand Stand Push Ups

Rest 1 min.

Then,

30 GI Janes (Burpee w/ jumping pull up)

Recent Posts

Warm up 4 mins Cardio Abstractor 3 mins stretch 2 mins tossing med ball w/ partner PVC OH Squats Progression Bar-1x8 add-1x5. Add-1x3....

Warm up Yesterdays 4321 PVC Floor Press w/ 6” hold 4x8 Snatch Progression Bar 8,6,3wod lbs 2 WOD 21*15*9*3 of: Power Snatches (65/95)...

Warmup 4 mins cardio 3 mins Crossover symmetry 2 mins plank hold 1 min dying Bugs pvc Sumo Deadlift high pull 3x8 WOD 16 min “EMOM” 0 and...