Partner Wod
3RFT
30 wall balls(20/14)
30 ball slams
30 sit ups passing slam ball
30 burpees
D&S
Bar muscle up progressions
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August 23, 2023
Skill: 5 min The Cluster Strength: EMOM 12 Min 1-4) 3 clusters Min 4-8) 2…
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August 22, 2023
Skill: 10 min Getting comfortable upside down Skill/Strength: EMOM 8 :20s work / :40s rest…
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August 20, 2023
Strength: 12 min Accumulate 2 min of hollow hold/rocks 2 min of plank from rings…
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August 18, 2023
Strength: 2o min Build to a heavy set of 6 TNG deadlifts Metcon: AMRAP20 50…
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October 30, 2020
Metcon: 25 min 3:30min of work1:30 min restx 5 10alt DB sn.12 BBJO14 hang sn….
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October 27, 2020
Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon:…
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October 26, 2020
Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J…
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August 23, 2023
Skill: 5 min The Cluster Strength: EMOM 12 Min 1-4) 3 clusters Min 4-8) 2…
Posted in: WOD
August 22, 2023
Skill: 10 min Getting comfortable upside down Skill/Strength: EMOM 8 :20s work / :40s rest…
Posted in: WOD
August 20, 2023
Strength: 12 min Accumulate 2 min of hollow hold/rocks 2 min of plank from rings…
Posted in: WOD
August 18, 2023
Strength: 2o min Build to a heavy set of 6 TNG deadlifts Metcon: AMRAP20 50…
Posted in: WOD
October 30, 2020
Metcon: 25 min 3:30min of work1:30 min restx 5 10alt DB sn.12 BBJO14 hang sn….
Posted in: WOD
October 27, 2020
Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon:…
Posted in: WOD
October 26, 2020
Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J…
Posted in: WOD