April 1/24.
Strength: Dips/Core 10 min EMOM: Odd: 3 st Dips + 6 kipping dips Even: 30 Hollow rocks or 30 sec HH. WOD: 800 m Run 20 Burpees 30 KBS 40...
March 28/24:
Strength: DEADLIFT 20 min to establish 1 rep MAX. WOD: 12 min AMRAP 3-6-9-12.... HSPU Wall Balls (14/20) T2B.
March 27/24.
Strength: FR Sq 10 min EMOM: 2 reps WOD: 8 min AMRAP: 15 Burpees 12 Heavy KBS (50/70) 9 Goblet Sq (50/70 >>>2 min REST 8 min AMRAP: 12...
March 26/24.
Strength: Core 12 min EMOM: Min 1- 50 sec FK Min 2- 50 sec plank Min 3- 15/15 V-ups Min 4- 50 sec Slow mtn Climbers. WOD: Hotshots 19 6...
March 25/24.
Strength: Sq Cleans 12 min EMOM: Min 1-3: 3 reps @ 60% Min 4-6: 2 reps @70% Min 7-9: 1 rep @ 80% Min 10-12:1 rep @90%. WOD: 3 Rounds 25...