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Buy in – 2 rounds 300m row / banded monster walk 30 total steps in different directions / 5 YTWA’s / 10 PVC OHS Mobility – Super Pigeon A) Back Squat 5×2 all @ 70-85% Metcon – 9 Min AMRAP 3, 6, 9, 12…. Cal Row Pull Ups OHS 105/70 Buy out – quad smash
Buy in – EA warm up (3×30 sec reverse grip hang) A1) Single Arm KB Rack Split Squat @2020 x8/ leg -rest 45 sec A2) Half Kneeling Single Arm KB Press @21×1 x8/arm -rest 45 sec A3) Kettlebell Deadbug 60 sec continuous -rest 90 sec Superset x 4 Metcon – 10 – 1 for time […]
Buy in – 3 rounds 12 cal bike / 10 russian KBS / 5 goblet squats @44×1 / 9 power cleans (3 each above,bellow,ground) A) TNG Power Cleans – Build and Practice up to 65-75% B) 4 Min EMOM – 5 TNG Power Cleans Between 65-75% Metcon – 18 Min AMRAP 50 Double Unders (100 […]
To those of you who are aware of the Open and what happens – you’re probably familiar with the following information. But for everyone else – here’s the scoop! In a nutshell, it’s a Worldwide Competition to find the “Fittest Man and Woman on Earth” and yes – WE get to take part!! It starts […]
Buy in – 3 rounds 12 cal bike / 12 cal row then 50ft line drills : Lunge with overhead reach / quad pulls / toe pulls / figure four pull / duck walk / inchworm / broad jump A) Strict Press – 5 x 3 (TNG) Metcon 300/250 m row Rope Climb 3-2-1 Legless […]
Buy in – 3 Rounds 20-30 single or double unders (start easy lots of skipping today with the wod so prime those calves) / 30 sec wall sit with plate on lap right into 5 squat jumps then 2 rounds 5 reps of each – slow snatch high pull (elbows stay above hands) / hip […]
