Announcements
WOD
AMRAP 12 min:
200m Run
6 HSPU
*add 3 HSPU each round…
Announcements
SWOD
A. EMOM 10:
Power Snatch + Snatch *Build as technique permits
Rest …
Announcements
SWOD
A1) ½ TGU 3 x 10 (5 each side)
A2) Weighted Plank …
Announcements
SWOD
EMOM 10:
Power Clean x 2 *Build as technique permits
Rest 5 …
Announcements
Programming note on FOCUSED SWODS: Some strength pieces will have 2 avenues depending …
Announcements
SWOD
A)Front Squat 3 x 10-12
*the purpose of recording this number is so you know what to beat next week
B1 unscored) Weighted …
Announcements
WOD
8 Min AMRAP:
3 Muscle Ups (sub 5 ring dips/5 ring pushups)
7 Squat Snatches (95/65)
13 Box Jump Overs (30/24)
Rest …
SWOD:
A1) 3 sets of Band Pull-Apart Complex https://www.instagram.com/p/BOAQxblAWjP/
A2) Single Arm Bent Over Row 3 x 10-12
WOD:
AMRAP 23 min: (Grinder Pace, slower, steady)
100m Double DB/KB Overhead Carry @ tough weight, but almost unbroken …
Stronger. Faster. These are words that we all want to use when describing our progress. This is another look behind the scenes that will explain how we as a staff will get you there.
This is part 2 of a …
SWOD unscored:
A1) Stag Stance RDL 3 x 5-7
A2) MB V-Ups 3 x 12-15 *knees, heels, toes together
WOD:
Every 10 Minutes x 2 sets:
15-12-9 (AFastAP)
Power Cleans (115/85)
Burpees
*2 separate scores, one for each …