23 November 2017

23 November 2017

STRENGTH: Bench Press x5 EMOM 4 rounds (increasing weight each round) then max reps at last weight WOD: 5 RFT 7 Pull-ups 7 Good Mornings 95/65 (L3) 65/55 (L2) 45/35 (L1)
20171021

20171021

“Gwen” 15-12-9 Clean and Jerks *Each set must be done without resting the bar on the ground *Even a re-grip is considered a foul *Use the same load for each...
20 November 2017

20 November 2017

STRENGTH: 1 Snatch from the Hip + 1 Snatch from the Knee EMOM 9 Min WOD: 3 RFT 15 SDHP 95/65 (L3) 65/45 (L2) 45/35 (L1) 25 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1)
18 November 2017

18 November 2017

Twisted Karen 250 Wall Balls (20/12) 100 Double-Unders Together (each) * Every Other Minute, on the Minute – both partners do 5 burpees.