March 16th

March 15, 2017

Skill: Row technique

Strength: 2 rounds of Tabata( 8 minutes)

Hollow rocks and Superman

Metcon: “Seriously… Sprint Again”

500m row

Rest 3 minutes

500m row

Rest 2:30

500m row

Rest 2 minutes

500m row

Rest 1:30

500m row

*maintain split times of +/- 5 seconds

CategoryWOD

August 23, 2023

Thursday 8/24

Skill: 5 min The Cluster Strength: EMOM 12 Min 1-4) 3 clusters Min 4-8) 2…

Posted in: WOD

August 22, 2023

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August 21, 2023

Tuesday 8/22

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August 20, 2023

Monday 8/21

Strength: 12 min Accumulate 2 min of hollow hold/rocks 2 min of plank from rings…

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August 18, 2023

Friday 18th

Strength: 2o min Build to a heavy set of 6 TNG deadlifts Metcon: AMRAP20 50…

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October 30, 2020

Friday 30th

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

Wednesday 28th

Overload: 15/20 min Week 1 makeuporFront Rack Step upsbelow knee height5 x 10 building Metcon:…

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October 26, 2020

Tuesday 27th

Skill: 15 min 15 min to find heavyClean & push jerk Strength: EMOM 65 c&J…

Posted in: WOD

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