Thursday November 8th
A. Wtd. Pronated Strict Pullups (build to 1rm within 12 min ) B. 2 min Max Calorie airbike rest 1 min 2 min Max Calorie [...]
A. Wtd. Pronated Strict Pullups (build to 1rm within 12 min ) B. 2 min Max Calorie airbike rest 1 min 2 min Max Calorie [...]
WOD: A. Deadlift (work to tough single @ 5050) control rep downward B. EMOM x 21 min 1st min: 12/9 cals on rower 2nd min: [...]
WOD: A. Strict Press (build to 1rm from 0-12 min ) B. Push Jerk (build to 1rm 12-24 min) C. 6 min AMRAP: 50 knees [...]
WOD: A. Back Squat (build to 1rm within 7-8 sets ) B. Back Squat (AMRAP @ 85% of A) C. For time 15-13-11 Power clean [...]
WOD: 5 sets: 15 dbell bench press Rest :45 3 rope climbs Rest :45 200m run Rest :45 15 unbroken KB swings Rest :45 Score [...]
WOD: 3 sets: Half kneeling KB Windmill (advanced put forearm to ground), 8 reps/side https://www.youtube.com/watch?v=M_uzOW-813c rest :30 v-up (or v-crunch), 15 reps into... straight legged [...]
WOD: A. Squat Clean . Above Knee Hang Squat Clean . Split Jerk (1.1.1 -- work to tough set within 15 min ) B. For [...]
WOD: 3 min AMRAP: 10/8 Cals on AB 8 Burpees --rest 3 min Metcon (AMRAP - Rounds and Reps) 3 min AMRAP: 10/8 Cals on [...]
WOD: A1: Deadlift (4 reps @ 3030 x 5 sets ) rest :30 A2: Double arm Hang DB Snatch (10 reps x 5 sets rest [...]
A. Strict Press (6 Tough reps x 4 sets rest 2 min ) take 4 sets to build up to tough 6 rep first. All [...]