by admin | Aug 18, 2019 | WOD Blog
WARMUPOverhead Mobility4 Min AMRAP2 R/L Windmills4 Alt Cossack Squats6 Wide Grip Pull-UpsPART 1SUPERSET – (15-20min)Overhead Squat (From Rack)5-5-5-5Strict Dips (Box,Rings Or Bars)5-5-5-5PART 29 Min AMRAP3-6-9-12-15…Hang Power Snatch 75/55OH Squats(After... by admin | Aug 17, 2019 | WOD Blog
PART I: STRENGTHA1. 5 Bulgarian Squat Left/RightA2. 5 Elevated Split Squats Left/RightA3. 100’ Kettlebell Front Rack Carry PART II: CONDITIONINGSprint Couplet Every 5 Minutes For 20 Minutes, Alternate BetweenB1.300m Sprint15 TTB300m SprintB2.300m Sprint15... by admin | Aug 16, 2019 | WOD Blog
10-9-8-7-6-5-4-3-2-1Deadlift 225/155Strict pull-ups 1-2-3-4-5-6-7-8-9-10PC’S 155/105Bench Press... by admin | Aug 16, 2019 | WOD Blog
Dynamic Warm-UpPART 128 Min AMRAP (W/ A Partner Break It Up However You See Fit)50/40 Push-Ups400m (Relay Run)30 Back Squats 135/95 (From Floor)20 Dual DB Push-Press10 Muscle Ups (Ring Or... by admin | Aug 15, 2019 | WOD Blog
TGIF WARMUP3 Rounds150m Run10 Barbell Good Mornings10 DB Reverse Fly’s 10 Hollow Rocks PART 1(Repeat Aug 17th)1,000 M RowInto…5 Rounds15 TTB 10 Bar Facing Burpees5 Power Cleans... by admin | Aug 14, 2019 | WOD Blog
STAMINA 4 Rounds 30 Cal AB25 Ab-Mat Sit Ups 20 Elevated Dual Ring Rows 15 Shoulder To Overhead 95/6510 Alt Single DB Step-Ups 50/355 BW SandBag Or Stone Cleans100 m Sb or farmer carryRest….Sb oh press TYQ100 m Sb or farmer carry Then….4 sets Build to... 
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