Thursday 3/18
WOD: 5 Rounds: 250m Row 25′ Handstand Walk 5 Bar Muscle-Ups 25′ Handstand Walk
Wednesday 3.17
Power Clean Technique 5 Sets: 2 Muscle Cleans 1 Pausing High Hang Power Clean 1 Pausing Hang Power Clean 1 Pausing Low-Hang Power Clean...
Tuesay 3/16
Run Conditioning 2x On the 15:00… 4 Rounds: 200m Run – Moderate Pace 200m Run – Hard Pace 200m Run – Moderate Pace 200m Run – Sprint Pace...
Monday 3/15
Gymnastics Conditioning 3 Rounds: AMRAP 2: 20/15 Calorie Row Max Strict Handstand Pushups in Time Remaining … Directly into: AMRAP 2: 50...
Saturday 3/13
“Andi” 100 hang power snatch 100 push press 100 Sumo DL High Pull 100 Front Squats 65/45 All 4 movements completed as written
Thursday 3/11
45 EMOM 20 box step ups 25 sit ups 50 Double Unders 10 Pull Up 12 Pistols 12 Hollow Rock 10 Burpee 10 Dips 25’ Handstand walk or 25...
3/10 Wednesday
20 x 1 three position squat clean Low hang High hang Hang to squat clean :03 second pause at each position Warm to 50-60% of 1RM WOD:...
Tuesday 3/9
Warm: 100 Calories Gymnastics Conditioning: 10EMOM: :20 handstand hold + 1 HSPU Add 1 rep every minute Strict for the first 5 minutes...
Monday 3/8
Strength Back Squat- 6 x 6 @ 75-85% of 1 RM Front Squat Box Squat- 4 x 4 @ 65-75% of 1 RM Body Armor x 3 Unbroken Rounds 15 per leg non...
