WOD
Friday 11.16.2018
POSTED ON November 15, 2018
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:15 Double DB Hold Overhead
50ft Walk on Heels Backwards
B. BULGARIAN Split Squat 4 sets of 6/6; rest :30/:60
WOD
Thursday 11.15.2018
POSTED ON November 14, 2018
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WOD
Wednesday 11.14.2018
POSTED ON November 13, 2018
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A. RDL 4 sets of 10 @80% clean max (see video below and fast forward to 2:48)
WOD
Tuesday 11.13.2018
POSTED ON November 13, 2018
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WOD
Monday 11.12.2018
POSTED ON November 11, 2018
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A. 15min to build to a heavy Power Snatch single
4 Hang Power Snatch 115/85
WOD
Saturday 11.10.2018
POSTED ON November 9, 2018
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50ft Reverse Samson Lunge
50ft High Knees (focus on hitting the ground as much as possible)
5 Strokes Rower legs only
A1.) Strict Toes 2 Bar 4 sets 7-10; rest 60s
A2.) Parralette pass throughs 4 sets 10; rest 60s (use bumper plates)
RX/Intermediate/Beginner (Level 1/2/3)
WOD
Friday 11.09.2018
POSTED ON November 8, 2018
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1st 7/7 Moderate Dumbbell Step-up 24/20
2nd 7/7 Heavy Single Arm Dumbbell Row
WOD
Thursday 11.08.2018
POSTED ON November 7, 2018
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1st Close Grip Bench Press 5 reps 75%+
WOD
Wednesday 11.07.2018
POSTED ON November 6, 2018
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A. Front Squat 4×3 @80-85% of clean; rest 90-120s
*front squat is from the ground
WOD
Tuesday 11.06.2018
POSTED ON November 5, 2018
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A. Close Grip Bench Press EMOM
6min 7 reps every min build to a heavy 7
400ft Single Arm Farmers Carry 70/53
400ft Single Arm Farmers Carry 70/53