by Emma Alwais | Sep 22, 2022 | WOD
Focus: Power Snatch 3 – 3 – 3 Snatch Balance 1 – 1 – 1 Snatch Pull 2 – 2 – 2 WOD: 4 x 3 min AMRAPs 3 Power Snatch 115/75 6 OH Squats 115/75 9 Burpees Over...
by Emma Alwais | Sep 21, 2022 | WOD
Focus: Bench Press 3 – 3 – 3 – 3 w/ 3 second pause at the top of each WOD: 25 min EMOM Min 1 – 10 T2B Min 2 – 10 Wall Balls 20/14 Min 3 – 10 Box Jump Overs Min 4 – AMRAP KB Swings Min 5 –...
by Emma Alwais | Sep 20, 2022 | WOD
Focus: Hang Power Cleans 4 – 4 – 4 – 4 Power Cleans 3 – 3 – 3 – 3 Clean Pulls 2 – 2 – 2 – 2 WOD: Death By Cleans (Power or Squat) Begin with 1 rep and increase by 1 rep every min. *16 mins total *once elminated...
by Emma Alwais | Sep 19, 2022 | WOD
Focus: Box Squat 5 – 5 – 3 – 3 – 1 WOD: 21 – 15 – 9 MedBall Cleans Push Ups Sit Ups with MedBall
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
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