Sorry for the ‘Tease’ of today’s WOD yesterday…at least your prepared now! Enjoy!! 1.  5 RFT 7 Muscle ups or Ring Dips 11 Thrusters, 155/105 2. 3 Rds 50 Double Unders 200m Run 2 minute rest between rounds 3. C2B Progression 7 sets of 10, :40 rest between sets.  

1.  Metcon 3 RFT: 75 Double unders 50 Squats 30 KB Snatch (15 each arm) 35/55 2.  EMOMx14 Odd:  5 Front Squats – you choose the weight Even:  10 Strict TTB

Rest Day!

1.  Cleans work up to a 3-rep Unbroken Hang Squat Cleans 2. METCON  21-15-9-6-3 TTB Burpee Power Snatch, 75/55 Box Jump, 30/24″      

1.  “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of […]