Wednesday 221026

Date:

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WOD-

12:00 to build to heavy set of 5 Dumbbell bench press

Then:

For time:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
1-2-3-4-5-6-7-8-9-10
Strict toes to bar

*100 Meter run after each round

After Party:
Crossover Symmetry Recovery Protocol

SPRINT-

With a 4 Minute Clock x 4

5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
Any Machine max calories in remaining time

Rest 2 minutes between rounds

━ Past WODs

Wednesday 240320

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Wednesday 240103

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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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