Month: September 2020

Lifting: Front Squat 8×3 @80% WOD: Every 1 min for 16 mins, alternating between: Row, 200/175 m 18 Wall Balls, 20/14 lbs […]

Lifting: Deadlift EMOM 8×3 @80% WOD: For time: 100 Double Unders 30 AbMat Sit-ups 80 Double Unders 25 AbMat Sit-ups 60 Double […]

Strict Press 5×10 at 65% Pendlay Row 10-10-10– at 60% Dumbbell Fly 10-10-10– Pull-up 10-10-10-10- Dip 10-10-10-10-

Lifting: Floor Press EMOM 8×3 @80% WOD: 12 rounds for time of: 15/12 Assault Bike Calories 5 Burpee Box Jump Overs, 30/24 […]

For time: 30 Squat Clean & Jerks, 135/95 lbs Rest until 10:00 20 Squat Clean & Jerks, 165/115 lbs Rest until 20:00 […]

Front Squat 5×10 at 60% Deficit Deadlift 5×5 at 60% Ab Roll Out 10-10-10-10- Ghr 10-10-10-10-

Complete as many rounds as possible in 20 mins of: 7 Handstand Push-ups 7 Thrusters, 135/95 lbs 7 Knees-to-elbows 7 Deadlifts, 245/165 […]

Lifting: Floor Press EMOM @80% 1×2,7×3? E :90 WOD: BENCHMARK “KAREN” 150 wall ball For Time 20/14#

Lifting: Take 10 mins to find a Heavy 3 rep Snatch (power or squat) WOD: 3 rounds for time of: 100 Double […]

Lifiting: Front Squat EMOM 1×2,7×3? E :90 WOD For time: Row, 3000/2500 m Dumbbell Farmers Hold, 70/50 lbs Teams of 2: 1 […]