Posts from November 2016

Team WOD (teams of 2) Buy in: 50 wall balls (9kg) each Then complete 5 rds each of[…]

SKILL WORK: 10min EMOM: 2-4 Muscle-ups +20 DU’s METCON: Strict T2B 10-10-10-10-10 KBS 50-40-30-20-10 (18/12kg)

Front Squat 21’s (add 5 – 10#) then complete: x3x7 weighted Pull-ups @ 50% of 1RM (same[…]

Rest Day 🙂

Sandbag carry Team WOD (2 persons) 200 Renegade Row Manmakers FOR TIME

Front Squat 21’s Then complete weighted dips x3x7 @ 50% of 1RM Those working on full ROM[…]

Olympic Lifting Focus: For QUALITY Snatch First Pull to Launch Position with 3 second hold Hang Power[…]