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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-12.4.19

December 4, 2019

STRENGTH


EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 DB Front Rack Squats / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

METCON


FOR TIME
50-40-30-20-10*
Double Unders or Singles(Double the number)
Abmat Sit-ups**

*100ft Sled Push after each full round 

**GHD Optional 

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