WOD Thursday 12-5-19
Split Jerk 1-1-1-1 Accessory Work: 3 rounds for quality of: 10 Bent BB Rows 20 Russian Twists Optional Accessory: 15 min Sled […]
Month: December 2019
WOD Wednesday 12-4-19
Gymnastics skill: A single set of Handstand Push-ups for max reps in no more than 3 attempts: ** if you do not […]
Power Hour 12-4-19
Bench Press 4×8 at 70% Bench Press 4×6 at 75% Bench Press 4×4 at 80% Finisher: 3 sets: 10 BB up and […]
WOD Tuesday 12-3-19
HERO WOD: “Hot Shots 19” 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, […]
WOD Monday 12-2-19
For time: 100 Dumbbell Box Step Overs, 50/35 lbs * AT THE TOP OF EACH MINUTE : perform 3 DB power clean […]
Power Hour 12-2-19
Power Hour 12-2-19 Back Squat 4×[email protected]% 4×[email protected]% 4×[email protected]% Finisher: 3 sets: :30 Double KB Front rack wall sit 10 Single leg Double […]