WOD 15092021, Wednesday

Endurance

Emom 40- minutes

1: 18/ 14 cal Or 45s Row

2: 18/ 13 cal Or 45s bike

3: 18/ 12cal Or 45s ski

4: Rest

5: Rest

Recent Posts

See All

WOD 07122022, Wednesday

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

WOD 06122022’ Tuesday

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

WOD 05122022, Monday

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back