STRENGTH / SKILL A. Bulgarian Split Squat x 6-8 reps each leg @ 30X1 ( foot elevated on low box) Rest 2 minutes B. Supinated Grip Strict Pull-Ups x 4-6 reps Rest 2 minutes Four sets CONDITIONING Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes […]

STRENGTH / SKILL A1. Barbell or Dumbbell Push Press x 8-10 reps Rest 60 seconds A2. Plank to Elbows x 10 reps Rest 60 seconds A3.Double-Under Practice x 60 seconds Rest 60 seconds 4 sets CONDITIONING B.Every minute, on the minute, for 10 minutes: Odd Minutes – Pukies x 3 reps – Heavy as possible […]

Team Wod Teams of 3 Congo line format 15 Power Cleans 105/155 30 Pull-ups 45 KBS 24/45 60 Lunges (30 each leg) 75 Box Jumps 16/20

Strength: 3 position snatch for 10 minutes: use this as a warm up or practice (go light) 1 from floor + 1 from 2 inches off of floor + 1 hang squat snatch WOD: 800 m 30 pull-ups 30 thrusters 65/95 400 m 15 thrusters 15 pull-ups 800 m

REST DAY! Get outside and enjoy what’s left of summer. See you Friday. Mobility today @ 12-1pm & 5:30pm