Monday, 10/18 Dips & Pulls Every 1:30 x 3 sets Station1: 8-10 Ring dips Fx: Bench dips Station2: 20 Single arm banded lat pull down *10 on each arm Station3: 20 Overhead tricep extentions Station 4: 16 bent over DB rows *8 on each arm WOD: For Time 3 Rounds[…]
Read More »Monday, 10/11 Bench Press Building to a 1RM Every 1:30 x 5 Sets 5 @ 40% 5 @ 50% 4 @ 60% 3 @ 65% 2 @ 70% Every 2:00 x 5 Sets 1 @ 80% 1 @ 85% 1 @ 90% 1 @95% 1 @ 100+% Tuesday, 10/12 On[…]
Read More »Monday, 10/4 Kip Swings/Chair swings 8 Sets Min 1-8 :20 seconds Rest 1 minute EMOM x 3 minutes 5 reps T2B Fx: 1/2 T2B L: HKR WOD: AMRAP 10 10/7 Calories, row 10 T2B Fx:1/2 T2B L: HKR Tuesday, 10/5 Deadlift Every :30 X 6 minutes 1 rep @ 85%[…]
Read More »Monday, 9/27 For Time 3 Rounds 500/450m Row Fx:450/350m 20 Alt. DB lunge steps 500/450m Row Fx:450/350m 10 DB push press DB load – 50/35 35/20 20/10 Tuesday, 9/28 For Time 30 Lateral bar hops 30 Hang power snatches 30 Lateral bar burpees 30 OH Squats* 30 Lateral bar burpees[…]
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