Skill
practice muscle ups (strict pull ups)
practice rope climbs (gloves ONLY)
WOD
15-12-9-6-3-6-9-12-15 of:
Thrusters (55/75)
Deficit Push ups (45’s)
Ring Rows
BOOTY/AB CAMP
30 Curtsy Lunges
30 1-leg squats (help if necessary)
60 Bicycles
60 Alt. Knees to Elbows
60 Dying Bugs
60 Jack Knives
Recent Posts
See AllThank 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
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
Skill 3 mins abs call out Deadlifts 4 WOD 2 mins max Hang P. Snatches (55/75) 2 min Rest Then, 21-15-9-3 of Deadlifts 135/185) Devil Dogs Double Unders Xtra core/abs 100 v-ups Cardio Row 500m Repeat 3