SKILL: 2000m Row / 3 Rounds of max strict pull ups & max ring dips WOD: 50 Burpee Box Jump @ 24/20 -for time-
WOD
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LIFT: Press – 5 x 3 WOD: Deck of Cards – 16 min AMRAP Hearts = KB Snatch Clubs = Push ups Spades = KB... Read More
In Support of “24 Hours of Heroes” WOD: MURPH 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run
LIFT: Deadlift – 3 x 5 WOD: EMOM x 20 A) plank hold B) 20 KBS @ 24/16 C) Hollow Hold D) 5 Paralette Pass... Read More
LIFT: Bench – 5 x 3 WOD: Tabata This…… DB Hang Power Clean – 1 arm @ 50/35 Rest 1 min Wall Ball @ 20/14
SKILL: Squat Potato w/ plank penalty WOD: 25 min EMOM 1 Squat Clean -Build to HAP-
LIFT: Back Squat – 3 x 5 WOD: 20/15 Cal Assault Bike then 4 rounds of 5 ring dips 10 Push press @ 95/65 finish... Read More
LIFT: Snatch – 5 x 1 WOD: 3 Rounds 5 Deadlift @ 185/135 10 Box Jump @ 24/20 -Rest 2 min & increase weight- 3... Read More