Warm up- 3 Sets 15/12 Cals or 200m Run 15 Behind the neck Snatch grip push press 10 Alt. DB Snatches 20 Sit ups Skill- 10 Mins Power Snatch 3 Position (High Hang/Above the knee/Full PS) *Complete without dropping the bar WOD- For Time: 50 Box Jumps Overs 35 Hang Power Cleans 95/65 20 HSPU […]
Take a break from the heavy weights for a day and get Sexy!!! Warm up- 100m Run 20 Push Ups 100m Run 20 Ring Rows 100m Run 20 Ball Slams 100m Run WOD- EMOM x 35 Mins (5 Rounds) Min 1- 15/12 Cal Row Min 2- 15 DB Bench Press (AHAP) Min 3- 20 EZ Bar or […]
Warm up- 3 Mins on a machine Then: 3 Sets 10 BB Good Mornings 10 Front Rack Lunges 5 Kip Swings + 3 Pull ups 15 Sit ups Skill- Every 2 Mins x 8 Rounds 10/7 Cal AB Sprint 5 Deadlifts (Climbing) *Start at 50-60% and build up to 80-90% WOD- 10 Min AMRAP 10 […]
Warm up- 3 Sets 75 SU’s 5 Pass Throughs + 10 PVC OHS 15 Hollow Rocks with PVC :30 Shoulder on Box stretch Skill- 15 Mins OHS 5-4-3-2-1 *Climbing in weight WOD- Teams of 2: For Time: 200 DU’s Each 150 Wall Balls 100 Power Snatches 75/55 50 Burpee Box Jump Overs Post WOD- 3 Sets […]
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