Daily Archives

January 3, 2017

SWOD: (22 Min)

A1) Push Press 3 x 5-7, Rest 30-60 sec

A2) Weighted Pull-Ups 3 x 2.2.1, Rest 15-30 sec (cluster) – Rest 30-60 sec (unscored)

B1) Supinated Grip Bent Over Barbell Rows 3 x 5-7 @ 21X1, Rest …

SWOD: (5 Min warmup, 15 min working)

A1) Back Squat 3 x 5-7, Rest 30-60 Sec

A2) Alternating Cossack Squat x 10-14 Rest 90-120 Sec

WOD: MAP 3 (90on/90off)

4 Rounds:

7 C2B Pull-Ups

14 Alt. DB Snatch (40/30) *any …