WOD September 11th, 2019


Partner WOD:


Buy In 2001 Meters On Rower


9 Rounds (partners split work)


11 T2B

11 Bar Over Burpees

11 Power Cleans

11 Front Squats



Skill work if time allows


Butterfly Pull-Ups or Ring Muscle Ups










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Thursday Oct 1st, 2020

Hang Power Snatch Building on last week Sets of 2 (10 min of work) Accessory: DB Bentover Row 3x10 each DB Curls 3x20 WOD: 12 min AMRAP 10-20-30-40... Cal Row 4-6-8-10... Hang Power Snatch 4-6-8-10...

Wednesday Sep 30th, 2020

Skill: HSPU 10 - 15 min Partner WOD: 20 min AMRAP: 50 Deadlifts 275/185 50 Wall Balls 50 T2B 50 DB Push Press 50/35 50 Box Jump-Overs

Tuesday Sep 29th, 2020

Strength: Week #1 Front Squat Cycle Front Squats 4x6 @75% 3 tempo down Barbell RDL 3x10 Conditioning: 4 Rounds: 3 Min Clock 10 Thrusters SC 75/55 RX 95/65 (keep the weight a bit lighter then you usua