Saturday

Saturday

Saturday’s Work A. Snatch Press Under, 3-4 reps; rest 1:00×3 https://www.youtube.com/watch?v=Pji9qpggY5w  B. Every 1:30, 1 Snatch + 1 Hang Snatch x5 . For Time: Row 1000m Rest 3:00 Row 500m Rest 2:00 Row 250m (go after each set, but pace appropriately...
Friday

Friday

Friday’s Work A1. Box Squats, 4-5 reps @31X1; rest 1:30 x4 A2. GHD Hip Extensions, 8-10 reps @31X1; rest 1:30 x4 . AMRAP 15:00 10 Toes to Bar 20 Ab Mat Sit-ups 30 Russian KB Swings @2/1.5 pood 40 Double Unders . . . The Grind Partner WOD! 100 KB Swings @1.5/1...
Thursday

Thursday

Thursday’s Work NFT Day! A. 60/30 Biceps https://www.youtube.com/watch?v=eZCZdMLWxDM  . B1. Single Arm DB Bench Press 8 reps/arm @32X2; rest :30 x3 B2. Straight Arm Band Pulldown 10-15 reps; rest 1:00 x3 https://www.youtube.com/watch?v=fSS7WB6esu0 (second one,...
Wednesday

Wednesday

Wednesday’s Work A. Barbell Bulgarian Splits Squats, 4-6 reps/leg; rest 2:00 x5 B. Jumping Lunges, 60 alternating reps AFAP . EMOM 10:00 ODD- 6-9 Thrusters @155/105# EVEN- :30 Max Calorie ABike (M/F) . . . The Grind 5 Rounds: Run 400m 14 Power Cleans @95/65# 7...
Tuesday

Tuesday

In case you missed it…W are beginning a NEW CYCLE! Here is what you need to know. Block 22 Write-Up  GIVE THE PEOPLE WHAT THEY WANT! I’ve heard you. You few, but persistent, voices in the crowd begging for bicep curls. I’m on board, let’s do it. This next cycle...