Warm up- 3 Rounds 10 Cals of your Choice 1 Round of “Cindy” Skill- In 14 Mins… Establish a 10-RM Bench Press WOD- 35 Min Cap In teams of 2: 150 Cal Row 300 DU’s 150 Cal Row 300 DU’s 150 Cal Row 300 DU’s Post WOD- 3 Rounds 10 T2B 20 L-Hang flutter kicks […]
Warm up- 1) 2 Mins of row, bike, ski, jump rope 2) 2 Rounds Spiderman Walk x 25 feet Lateral Lunge Walk x 25 feet Inchworm Walk x 25 feet Samson Stretch x 30 seconds/side 3) Band Front rack stretch 60 seconds per side Skill- EMOM x 7 Mins 3 Clean and Jerks 155/105 30 […]
Warm up- 1) 2 minutes: Row, bike, jog, or jump rope 2) Dynamic mobility 3) 2 Rounds 15 Band pull aparts 10 Air Squats 5 Kip Swings *Do a few sets of thrusters followed by pull-ups building in weight WOD- 12 Min Cap Chest to Bar “Fran” 21-15-9 Thrusters 95/65 C2B Pull ups *Scale to […]
Warm up- Move Quickly and efficiently 2 Rounds 12/10 Cals of your choice 5/5 – 1 Arm Dumbbell Hang Power Snatch to thruster 5/5 – 1 arm Dumbbell Snatch 5 Push Ups 10 PVC OHS *Use a light load on the first round and heavier weight on the second round. WOD- 7 Min CAP “18.Zero” […]
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