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May 23 – May 28, 2022

Monday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then: 100 Double Unders 25 Situps 15 KBS 3 Sets- each for time Tuesday: WOD: 12 Min: 3×3 Squat Cleans (6 min-65-75% of single heavy) 3×3 Clean Grip DL (6 …

May 23 – May 28, 2022 Read More »

May 16 – May 21, 2022

Monday: WOD: 12 Min: 3×3 Squat Snatch ( 65-75%) then 3×3 Snatch Grip DL (90%) rest 2 min then: 21-15-9 Calorie Row (ladies-16-12-9) 9-7-5 -Alt. DB Snatch at min 10 then: 45 Calorie Row 15 Alt. DB Snatch for time Tuesday: WOD: 12 min: 3×3 Power Cleans (65-75%) 3×3 Front Squats (80%- 1RM Clean) rest …

May 16 – May 21, 2022 Read More »

May 9 – May 14, 2022

Monday: WOD: 10 Min to find Heavy Single Squat Snatch- rest 2 min then: Min 1: 20 MB Situps Min 2: 2 Rope Climbs Min 3: 60 Double Unders Min 4: Rest 5 Cycles Tuesday: WOD: 10 Min to find Heavy Single Squat Clean – res 2 min then: 100 M Shuttle Run; 10 Burpees …

May 9 – May 14, 2022 Read More »

May 2 – May 7, 2022

Monday: WOD: 25/20 Calorie Row 20 Strict HSPU 25/20 Calorie Row 40 Kipping HSPU 25/20 Calorie Row 60 DB STOH 25/20 Calorie Row for time Tuesday: WOD: 30 Hang Squat Clean 100 Double Unders 40 MB Situps rest 2 min 3 Rounds each for time Wednesday: WOD: 30-24-18-12-6 Calorie Ski (guys); DB Bench Press (Ladies …

May 2 – May 7, 2022 Read More »

April 25 – April 30, 2022

Monday: WOD: 20 Alt. Hang DB Snatch 15/12 Calorie Row 20 Alt. DB Hang C&J 5 Wall Walks rest 1:1 3R4T Tuesday: WOD: 50-40-30-20-10 Air Squats Situps 5-4-3-2-1 Rope Climbs for Time Wednesday: WOD: 27-21-15-9 (ladies ski – 22-16-12-8) Calorie Ski DB Bench Press 54-42-30-18 Double Unders For Time Thursday: WOD: 200 M Run 10 …

April 25 – April 30, 2022 Read More »