Monday October 29th
A. Back Squat (work to tough set of 2 reps within 15 min ) B. 11 min AMRAP: Rx/Masters 55+ Rx+ 7 Strict Pronated Pullups [...]
Sunday October 28th
5 sets of the below (take 1 full warm up set before counting) A1: Sumo Deadlift (10 reps ) rest :30 A2: Metcon (AMRAP - [...]
Saturday October 27th
WOD:4 sets: 3 TGU/arm rest :30 15 Half kneeling banded cook chops rest :30 Metcon (AMRAP - Rounds and Reps) 2 person team with 1 [...]
Friday October 26th
WOD: A. Squat Clean. Split Jerk (3 T& G . 1 Split Jerk) work to tough set within 15 min Metcon (Time) For time: 21-15-9 [...]
Thursday October 25th
WOD: Pendlay Row (5 reps @ 30X1 x 5 sets rest 2m30) on rest perform 15 standing Lat Pull downs (1st option in video) https://www.youtube.com/watch?v=Rsw9rNCvnZo [...]
Wednesday October 24th
WOD: A1: Deadlift (6 reps @ 3010 x 5 sets ) 100ft SA Suit Case Carry per arm immediately after rest 1 min A2: Metcon [...]
Tuesday October 23rd
WOD: A. Strict Press . Push Press . Push Jerk (1.2.6 -- work to tough set within 15 min) this is an unbroken set B. [...]
Monday October 22nd
WOD: A1: Back Squat (work to tough set of 3) within 7 sets A2: Mixed Grip Wtd Strict Pullup (build to tough 3.3 cluster w/ [...]
Sunday October 21st
WOD: EMOM x 15 min 1st min: 2 Turkish Get up /arm 2nd min: :20 Front Bridge + 10 mountain climbers/side 3rd minute: 12 RDLs [...]
Saturday October 20th
WOD: In teams of 2 with equal work. 1 person works at a time 36 min CAP 4 rounds for time: 400m sandbag (50/35) 200m [...]