by developer | Jul 31, 2017 | W.O.D.
Warm up- 500m Row Strength- Pendlay row 5-5-5-5-5 8 strict chin-ups superset w/ Pause band scap pulls 20-20-20 Conditioning- 1000m row Then AMRAP 4 pull-ups 4 hang cleans (95/65) 14 min...
by developer | Jul 28, 2017 | W.O.D.
Warm up- 4 Frames rowling Strength- 12 mins to find 1RM strict press Lateral raise 8-8-8 Dips 8-8-8 super set with Skull crusher 8-8-8 Conditioning- 3 Rounds 1 min at each station Row (cals) HSPU T2B Hang clean (95/65) Sit ups 1 min rest between rounds Scored for...
by developer | Jul 27, 2017 | W.O.D.
Warm up- 2 Rounds 10 Burpees 15 Air squats Strength- 12 mins to find 1RM back squat 8 min EMOM 4 thrusters (ahap) 2 mins walking lunges Metcon- 1-2-3-4-5-6-7-8-9-10 Wallballs (20/14 Burpees
by developer | Jul 26, 2017 | W.O.D.
Warm up- 400m Run Strength- 10 EMOM Turkish get ups Barbell curls 3×8-12 Metcon- “Helen” 3 Rounds 400m run 21 KBS (53/35) 12 pull-ups
by developer | Jul 25, 2017 | W.O.D.
Warm up- 3 min EMOM 20 Double unders 15 Shoulder taps Strength- 12 mins to find 1RM bench press Seated 1 arm KB press 3×6-8 Metcon- Tabata (8 sets of each) Double unders Push ups Box jumps...
