Saturday 191221

Date:

Share:

WOD-

Smolov Jr week 3 day 4
Back squat
10 x 3 @ 85 % of 1 rep max + 5 – 10 # of last week

Then:
Muscle up cycle Week 3 Day 4

SPRINT-

“Rene”
7 rounds
Run 400m
21 Walking Lunge Steps
15 Pull Ups
9 Push Ups

━ Past WODs

Wednesday 240320

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Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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