Tuesday at the Rock
Strict Press 5 Sets of 3 Push Press Complex On the 2:00 x 5 Sets: 1 Pausing Drive 1 Drive 2 Push Presses 2 second pause in the dip in the...
Welcome to Monday
Strength: Strict Press: 12-10-8-6-4-2-1 WOD: 5 x 3:00 Rounds :30 ME on Bike or Rower 30 Alt. Arm DB Snatches 15 T2B or K2B RX- 50/35
Thursday & Thriving
Strength: Strict Press – Work 1 Rep max WOD: 20:00 AMRAP: 200m Run 20x Wall Ball 15x Power Snatch (65/45)
Thursday Getting Loose
Strength: Strict Press: 5-5-3-3-1 Each Set AHAP. WOD 7:00 AMRAP: 8 x Power Clean (95/65) 8 x Pull up *Rest 4:00 7:00 AMRAP: 8 x Power...
Mid Week WOD
Warm: 12 EMOM Even- 10 Russian Kb swings Moderate weight ODD- Wall Ball x 8 Strength 9 sets of Shoulder to Overhead Set 1-3- Strict...
