Thursday (2022JUN09)- WOD

Focus:Snatch Balance3 – 3 – 3 OH Squats2 – 2 – 2Go From Rack WOD:”Francy”21-15-9400m RunOH Squats 95/65Pull-ups*Start with a 400m Run, Run 400m Between each Round, and Finish with a 400m Run (4 Runs total) Accessory:3 x 1min...

Wednesday (2022JUN08)- WOD

Focus:Row Intervals5 x 150m Rotate with 1-2 Partners WOD:Deadlift10 – 1 – 10 – 1 – 10 – 1Start Heavier than last time, build through out Accessories:50 Banded Hamstring Curls50 Spanish...

Friday (2022JUN03)- WOD

Focus:Push Press7 – 7 – 5 – 5 – 3 – 3Build to a heavy triple WOD:10 Rounds5 Box Jump Overs10 DB Push Press 35/20lbs250m Row Finisher:3 x ME...

Thursday (2022JUN02)- WOD

Focus:10min Cap2 x 400m RunRest 1min Between2 x 200m RunRest 30sec Between WOD:”GYMNASTY” (Done like 12 days of Christmas WOD)70 DU Buy in1 Wall Walk2 Strict Pull-Ups3 Box Jumps 24/20″4 Broad Jumps 4ft5 Strict T2B6 Burpees7 HSPUs8 Alt Pistols9 Bar...