STRENGTH: (20 minutes) Snatch Complex 1 snatch + 1 hang snatch 1-1-1-1-1-1-1 Snatch may be power or squat. Work on technique over load 🙂 MetCon: 3RFT 15 OHS (95/65) 30 ab mat sit upsRead More
STRENGTH: (20 minutes) Back Squat 80% + 3-3-2-2-2 MetCon: For Time Buy In: 10 bar MU 3-6-9-12-15 KBS (53/35) Burpee box Jump Overs (24/20) Cash Out: 10 bar MU *scale 10 bar MU to 20 C2B or progressionRead More
STRENGTH: Strict Press (20 minutes) 3-3-3-2-2-2 MetCon: 4 individually timed rounds 15 T2B/k2E/hanging knee raises 200 m Sprint 25 WB (20/14) -Athletes should begin rounds at minute 0,5, 15 and 20. Time each round individually.Read More
MetCon 1: team relay Row/sled pull MetCon 2: Partner WOD Buy in: 400 m run 2 RFT 75 KBS (53/35) 50 Burpees box jump overs Cash Out: 400 m run Read More