161218

W/u 3RNFT 10 PVC Twist 10 PVC Pass trought 10 PVC Drop snatch Wod LADDER 12′ 2/2, 4/4, 6/6, 8/8, … Hang Squat Snatch 40/30 Sumo Deadlift High Pull 40/30 C/o Tabata Hollow position Superman...

150218

W/u AMRAP 4′ 10 Medball Squat 10 Sit-Ups Wod EMOM 18’* minute 1: 8 Toes to bar minute 2: 40 Double Unders minute 3: 10 Wall ball 9/6 *score is completed minutes C/o Strech for legs and...

140218

W/u 3RNFT 10 Box step up 8 Push Ups 10 Good Morning Wod For time 21-15-12-9-6-3 Push Press 40/30 Box Jump C/o 3 x 10 Pendlay row

130218

W/u Tabata Jumping Jack Down & up Wod Cash in: 500m Run 4RFT 20 Jumping Lunges 10 Pull Ups Cash out: 500m run C/o 3 sets 30″ on, 30″off L-sit

120218

W/u 3 RNFT 10 Air squat 10 Good morning 30″ Plank position Wod Heavy day Front squat 5-5-5-5-5 Rest 2′ between sets C/o Work on Shouldering slam ball

090218

3 Rounds 5 Pass Throught 10 Overhead Squat 5 Sott Press Wod 5RFT 8 Overhead Squat 50/35 16 KB Russian Swing 32/24 C/o For Time 100 Sumo Deadlift High Pull BB