Category: WOD

Warm up Heavy single arm farmer carry 100' each arm 10 single arm high pulls each arm 15 banded face pulls 4 rounds 20 minute cap WOD 3 rft 30 med ball cleans 30 ring push ups 30 MB step ups Post WOD strength In 14 minutes Est a heavy single power snatch

Warm up 5 RDS 6 ultimate stretch (3 each) 12 sky reaches (6 each) 18 moose antlers (9 each) 60 second supinated hang Strength Emotm 20 Minutes 0-8 10 DB snatch Minutes 9-14 8 DB snatch Minutes 15-20 6 DB snatch WOD Amrap 13 12 hang power cleans 15 burpee bar hops 18 toes to … Continue reading January 22, 2019

Warm up 3 rounds 5 swimmers 10 cossack squats 15 facepulls Then 3 rounds 3 Cuban press 3 Nordic curls 15 Spanish squats Strength From rack Front rack lunges 10-10-10-10-10-10 Total reps WOD 15.5 27-21-15-9 Row Calories Thrusters