Warm up- 3 Sets 100m Run 50 SU’s 5 Inchworms With Push up 10 KB Swings “A” 15 Hollow Rocks Skill- 12 Mins Deadlift 5×5 @ 75% *Perform all reps as singles from a dead stop WOD- AMRAP 30 Mins 800m Run Then: 2 Rounds 5 Hang Power Cleans 185/135 10 Deadlifts 185/135 30 DU’s *Score […]
Warm up- 500m Row or 400m Run DROM 2 Sets 3 Snatch Grip Deads 3 Hang Muscle Snatches 3 OHS 3 Snatch Grip Presses 3 Snatch Balance 2 Sets 3 Clean Grip Deads 3 Muscle Cleans 3 Strict Press 3 Front Squats 3 Tall Hang Sq. Cleans Skill- 30 Minutes Snatch Heavy Single Clean + Jerk […]
Partner Recovery Day!!! We lift heavy on Friday, Good Day to flush! Warm up- DROM WOD- Teams of 2: 5,000m Row 3k Bike 800m Run 1,000m Ski Post WOD- 10 Sets 10 Hollow Rocks :10 Hollow Hold Then: Couch Stretch 2:00 R/L Pigeon Stretch 2:00 R/L Accumulate 3 Minute Bar Hang Tweet
Warm up- 400m Run 2 Rounds 1:00 AS 1:00 Ring Rows 1:00 Reverse Lunges 1:00 Plank Skill- EMOM x 10 3 Box Squats @ 60% of 1RM *Speed Reps to parallel or just above. WOD- 15 Min AMRAP 400m Run 10 Push Jerks 135/95 15 T2B Post WOD- 4 Sets 15 GHD Sit ups 10/10 […]
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