8.1.2019

SKILLS Alternating For 15 Minutes: Station A: Handstand Walk PracticeStation B: 50′ Single Arm Dumbbell Overhead Walking Lunge WOD3 Rounds:21/15 Calorie Row75 Double Unders Directly Into… 3 Rounds:20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees...

7.31.2019

SWODTEMPO CLEAN DEADLIFT7 Sets of 1Tempo: 7 Seconds Up, 7 Seconds DownSet 1: 40%Set 2: 45% Set 3: 50% Set 4: 55%Sets 5-7: 60% WOD5 Rounds, Every 4 Minutes:3 Bar Muscle-ups6 Toes to Bar9 Deadlifts (225/155)15/12 Calorie Assault Bike Spartan WOD8 Rounds, Every 4...

7.30.2019

WODFor Time:50/35 Calorie Row3 Rounds of “Kelly”50/35 Calorie Row 1 Round of Kelly:400 Meter Run30 Box Jumps (24/20)30 Wallballs (20/14)

7.29.2019

SWODStrict Press From Push Jerk Receiving Position For Quality: 3 Sets of 5 The focus on this strict press variation is to hammer home the receiving position of the push jerkYou can build in weight, but keep the loading light enough that it preserves the quality...