Thursday 11152018

Warmup Core – 75 vsnaps Gymnastics – 21-18-15-12-9 kB swings 70/53 50 ft hsw / 3 wall walks Wod Run 200 m 2 front squats 205/155 5 muscle ups Run 200 m 4 front squats 4 muscle ups Run 200 m 6 front squats 3 muscle ups Run 200 m 8 front squats 2 muscle ups...

Wednesday 11142018

2×8 Tempo Dumbbell Push Presses 2×8 Tempo Dumbbell Bent Over Row 2x Max Effort Ring L-Sit Hold Strength 5 sets Every 2 min 1 snatch pull 1 high hang power snatch 1 hang power snatch 1 low hangpower snatch Snatch Pull – Arms stay long and loose. We...

Tuesday 11-13-2018

Core – x3 7 x hanging leg raises 7x vtucks 7x vertical scissors Strength- Emom 8 min 3x Deadlifts @ 70/80% Wod – 21-15-9 reps for time of: Overhead squats Box jumps30/24 Men: 135 Women:...

Friday 09112018

Core Р30 -20-10 weighted glute bridge 10-20-30 Ghd sit-ups / abmat Strength РEmom8 min 12 Bench press 12 bent over rows Wod AMRAP 4 Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 2 min AMRAP 4...