Tuesday, March 17, 2020

A.In 15 minutes complete 4 sets of the following

20 DB reverse lunges UB

10 standing strict press w/ 2 sec pause overhead each rep

15 supinated ring rows

B. For time

100 double unders

9 toes to bar

21 KB swings @ 70#/53#

15 burpees

15 toes to bar

15 KB swings

15 burpees

21 toes to bar

9 KB swings

15 burpees

100 double unders

C. 3 sets

5 HEAVY hammer curls

10 DB bicep curls

20 Standing DB overhead tricep extensions


AT HOME WOD

100 burpees for time

EMOM stop and complete 12 air squats

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A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#

Saturday, July 24, 2021

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR