Posts in WODs

10 min EMOM of 3-5 BMU’s 7 min AMRAP 10 SDHP 135/95# 10 Push Press 135/95#

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

Rest Day 🙂

Complete 3 rounds for time: 500m Row 12 Power Clean and Jerk 135/95# 21 Triple Unders

Front Squat 21’s Then complete weighted dips x3x7 @ 50% of 1RM

Olympic Lifting Session: For QUALITY Assess and address the weak link in your snatch.  

For time: 800m Bear hug walk with KB then 5 rds: 20 KBS 24/16kg 20 Pike-ups finish[…]