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Recent Posts

STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-9.16.19

September 16, 2019

SKILLS

 

10 rounds (5 min)

:30 Dead Hang

rest 30 sec

 

STRENGTH

 

Power Clean 5x3 @ 80% of Power Clean 1RM

 

*Not touch and go

*If you dont know your 1rm or if 80% is too heavy for good form, drop to a challenging weight you can hit confidently and smooth.

 

METCON

 

60 K2E or (50 T2B)

*8 HSPU off the box every time you break (or 4 regular HSPU)

 

Target time 7 minutes

Time Cap 12 minutes

 

rest 3 minutes

 

50 HSPU off the box (or 40 regular HSPU)

**6 K2E (or 3 T2B) every time you break

 

Target time 7 minutes

Time Cap 12 minutes

 

 

 

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