by Emma Alwais | Sep 19, 2022 | WOD
Focus: 9 min EMOM Min 1 – ME Strict Pull Ups Min 2 – ME Hang on Rig Min 3 – ME Handstand Walk WOD: In Teams: 150/125 Cals C2 Bike 150/125 Cals Row 150/125 Cals Echo Bike/ Assault Bike 150/125 Cals SkiErg 200m Run * 50m walk if not running Your team...
by Emma Alwais | Sep 15, 2022 | WOD
Focus: Banded Shoulder Press 3 – 3 – 3 – 3 – 3 WOD:Broken Jackie, should be a sprint 5rds 200m Row 10 Thrusters 45/35 6 Pull ups Finisher 100 Push ups or Banded Hamstring Curls for time
by Emma Alwais | Sep 14, 2022 | WOD
Focus: 5 Sets 1 Deadlift 1 Hang Power Snatch 1 Power Snatch 1 Snatch 1 OHS WOD: 18 Min EMOM Odd: 3 Snatch 155/105 Even: 10 Box Jumps 24/20 Accessory 100 Banded Pull Aparts 50 Banded Lat oull downs 25/25 Banded tricep...
by Emma Alwais | Sep 14, 2022 | WOD
Focus: Beep Test Once eliminated Row or C2Bike until everyone is done WOD: 12 min AMRAP400m Run10 Push Ups20 Sit Ups30 Back Ext.
by Kevin Ogar | Sep 12, 2022 | WOD
Focus:3 Rounds10 Squat Therapy Squats100m Ski Erg (Increase Speed each Round)WOD:”Happy Birthday Stouty”For Time77 DU Buy In12 RDS13 Wall Balls9 CalBuy out 45 Burpees Finisher:Bring Sally Up w/ Empty...
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