MONDAY, Jan. 20th On the 4 minutes x 6 Rounds 50 Double unders Fx:100 Singles 20 AB-Mat sit ups Fx:15 L:10 15/10 HRPU L:KHRPU 10 C2B Fx:Pull ups L:JC2B *Remaining time in 4 minutes is your rest. TUESDAY, Jan. 21st DEADLIFT E3MOM x 15 Minutes 3 @ 85%, 2 @[…]
Read More »“Partner Barbell Chipper” 100 lateral bar hops 90 Push Press 80 Power Cleans L: KB Swings 70 Burpees over bar 60 Power Snatch L: DB Snatch 50 Deadlift L: KB Deadlift 40 Squat Cleans L: Goblet squat 30 Thrusters L: DB Thrusters 20 Squat Snatch L: Alt lunge steps 10[…]
Read More »Skill Development: KB Hang snatch: We will spend 15 minutes on learning the technique on performing a KB Snatch. WOD: For Time Buy In: 50/35 Calories, Row 21-15-9 Alt KB Hang snatch Px:53/35 Fx:35/18 Pull ups Cash out: 50/35 Calories, Row
Read More »BACK SQUAT E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: AMRAP 7 15 Push Press Wall Ball Shots PX: 20/14 Fx:14/10 L:10/6 15 Push Ups Learn.Play.Sweat
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