by admin | Dec 16, 2019 | WOD
Barbell Skill:Back Squats(AC)10 min EMOM attemptStart at 5 reps: add 1 rep every round95 reps total if completedScore = Weight and total reps Movement Skill:Handstand Hold30 sec on / 30 sec restPlank Hold30 sec on / 30 sec rest5 rounds (10 min)
by admin | Dec 16, 2019 | WOD
Metabolic Conditioning:Happy Birthday Amanda/Beryl12 min amrap12 Deadlifts(AC)16 Wall Ball(20/14 to 10/9)
by admin | Dec 13, 2019 | WOD
Metabolic Conditioning:Fight Burns Hawaii1) 100 Burpees for Time (10 min cap)2) 21-15-9 Thrusters/T2B3) “Helen”3 rds – 400m Run – 21 KB Swings – 12 Pull-Ups
by admin | Dec 12, 2019 | WOD
Barbell Skill:Press 5-3-1Push-Press 5-3-1Push-Jerk 5-3-11AE2M Movement Skill:SLIPS10 minutes
by admin | Dec 12, 2019 | WOD
Metabolic Conditioning:Happy Birthday J. Miller3 Rounds400m Row/Run(at least 1 rd must be a Row)12-8-47(Elements Rotate order each round)Push-Ups – Sit-Ups – Pullups
