WEDNESDAY 5.1.2019 WOD

WARM-UP5 Min AMRAP:10 AB10 Scap Push-Ups5 Y-T-W10 Hollow RocksPART 1Push Press4-4-4-4-4PART 2“PAZUZU”400 M Run30 TTB18 Strict Press 95/65400 M Run25 TTB15 Strict Press400 M Run20 TTB12 Strict Press400 M Run(IF YOU BREAK RUN # 2 As PENALTY)-Modify-300m Row 150m...

TUESDAY 4.30.2019 WOD

WARM-UP3 RDS2 R/L KB Cleans2 R/L Half Kneeling KB Windmills2 R/L Goblet Sit-UpPART 13 Min EMOM1 High Hang Snatch3 Min EMOM1 Hang SnatchEvery 2 minutes, for 12 minutes (6 sets):1 Snatch Lift Off + 1 SnatchPART 2“BILLY LOOMIS”14 Min Cap2-4-6-8-10-12…40 DUsKB...

MONDAY 4.29.2019 WOD

WARM-UP2-3 Rds10 Alt Dead-bugs10 Alt DB Renegade Rows100 Ft Heavy Band SprintPART 1Back Squat4-4-4-4-4PART 2“JASON VOORHEES”15 Min AMRAP(W/ A Partner Break It Up However You See Fit)9 Power Cleans 115/7518/15 Cal...

SUNDAY 4.28.2019 WOD

PART I – FOR QUALITY, NOT FOR TIME20 Minute Clock to Improve Your Gymnastics:5 L-Pull-ups10 Ring Dips15 Single Leg SquatsPART II – CONDITIONING“Take Your Medicine”4 Rounds:60 Second Max Effort Assault Bike (For Calories)15 Thruster 115/75Rest 3...

SATURDAY 4.27.2019 STAMFORD STRONG

6 min amrap 7-10 sandbag bench press10 front rack sandbag walking lunges 5 sets 20 heavy Russian swings 4 sets 50 ft farmer carry Barbell back squat 3 sets 3 heavy Then lower weight and…3 sets 5 reps with 2 sec pause in bottom In between each set do 1 heavy...