Tuesday

Tuesday

Tuesday’s Work New Years Partner WOD! Buy In: 2018m Row 100 Double Unders 100 KB Swings @2/1.5 pood 100 Box Jumps @24/20” 100 Ball Slams Cash Out: 2019m Row *One partner working at a...
Monday

Monday

Monday’s Work A. Banded Single Leg Glute Bridge Hold, :15/leg; rest :30 btw legs x2 B. Back Squat, 8-6-4-8-6; rest 2:00 btw sets (sub-maximal; wave loading) . AMRAP 6:00 8 Alternating Pistols 10 DB Hang Cleans @40/25# 12 Abmat Situps Rest 2:00 AMRAP 6:00 16 DB...
Saturday

Saturday

Safe travels Paul! Saturday’s Work A1. AMRAP (-1) Strict Chin Ups + :10 Hold @top; rest :30 x4 A2. Romanian Deadlifts, 4-5 reps @40X1; rest 1:30 x4 . 21-15-9 Deadlifts @225/155# Calorie...
Friday

Friday

Friday’s Work A. Every 2:00, 1 Full Clean + 1 Hang Clean + 1 Full Clean x5 . EMOM 20: ODD— Max Wall Ball Shots in :40 EVEN— Max Burpees in :40 . . . The Grind AMRAP 20:00 6 Thrusters @95/65# 9 Toes to Bar 12 Calorie Row 15 Ab Mat...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Arm Upright DB Row, 8-10 reps/arm @30X1; rest :30 x3 A2. Trap 3 Raise, 8 reps/arm; rest 1:00 x3 A3. Weighted GHD Hip Extensions, 4-6 reps @31X1; rest 1:00 x3 . B1. Kneeling Pallof Press, 6 reps/side @3131; rest :30 x3 B2....