STRENGTH: (20 minutes) Rope Climb Technique MetCon: 4 min AMRAP 15 KBS (53/35) 1 wall walk Rest 2 minutes 4 min AMRAP 15 KBS (53/35) 5 box jumps (30/24)Read More
STRENGTH: TABATA Hollow Hold Good Morning (45/33) -rest 2 minutes TABATA Arch Body Hold RDL (45/33) MetCon: For Time 400 m run 15 hang power snatch (75/55) 400 m run 12 hang power snatch (95/65) 400 m run 9 hang power snatch (115/75) 400 m runRead More
STRENGTH: (24 minutes) Establish 1RM C and J MetCon: For Time (15 minute cut off) 10-9-8-7-6-5-4-3-2-1 Box jumps (24/20) Pull Ups Air squats Push upsRead More
Partner MetCon: For Time Buy In: 100 partner med ball sit ups 16 rounds of : 5 SDHP (95/65) 5 lateral burpees over the bar *alternate rounds Cash Out: 800 m runRead More
STRENGTH: (20 minutes) Power Position Snatch 1-1-1-1-1-1-1-1 *work up to 70% of power snatch 1RM. Snatch may be power or squat. MetCon: Partner WOD For Time 🙂Read More