Category: WOD

Warm up 5:00 cardioAnything is fair game air squat circle time Then 5x5 thrusters 5x5 pull ups (add load as needed) Fran21-15-9ThrustersPull-ups

Warmup 5 minute kb around the world Then 3 RDS 5 kb high pull 5 kb clean 5 kb oh lunge --------- Separate sequence 5 kb thruster 5 kb snatch 5 kb oh squat Turkish get up prep 5 reps of each on each side Windmill Tgu sit up 5 arm bar emotm 12 1 … Continue reading February 19, 2020

Warm up 5 minutes of step ups Burgener clean warm up3 reps of each 3 roundsDown and finishElbows high and outsideMuscle cleanDrops (2"/4"/6" 1 each)Full catch (1 rep) StrengthEstablish5 RM hang squat clean WODAMRAP 1315 hspu5 hang squat cleans15 toes to bar5 hang squat cleans15 burpee bar hops5 hang squat cleans