Tuesday (2022MAR01)- WOD

Focus:12min EMOMMin 1: 3 Snatch Grip Push Press + 3 OHS w/ 3sec Pause on 3rd Rep + 3 Snatch BalanceMin 2: 30-45sec Double Under Practice WOD:20min AMRAP1 Snatch 155/105lbs5 Pull-Ups10 Push-Ups15 Air Squats20 Double Unders Accessory:100’sBandy TrisBandy Pull...

Monday (2022FEB28)- WOD

Focus:Deadlift15min to Establish a 5RM WOD:0:00-5:00minMax Meter Rowing5:00-7:00minRest7:00-12:00min5min AMRAP20 KB Swings 24/16kg10 Burpees5 Box Jump Overs12:00-14:00min Rest14:00-20:00Max Meter Row Recovery:10min BIke or Row Easy Cool...

Thursday (2022FEB24)- WOD

Focus:DeLoad Shoulder Press3 x 10 Warm-Up Sets w/ Empty Bar3 x 10 @ 40-50% WOD:Biking Nicole20min AMRAP20/15cal BikeME Pull-ups Accessories:3 x 10 Banded Lat Pull...

Wednesday (2022FEB23)- WOD

Focus:5 sets for QualityBar Complex2 Scap Retracts2 Kip Swings2 Kip to L Sit2 Kip to Toes to Bar45sec Nose and Toes WOD:20min EMOMOdd: 45sec DUsEven: 30sec Max T2B Recovery:10min...