A. Every 1:30 x 8 sets Power clean + hang clean + front squat * Work up to heavy complex… Read more Friday 06.12.19

Rest day or make up miss wod

A. 5 min emom 20 sec strict Chin-Ups (palms facing towards you) B. 10 minutes to practice kipping Pull-Ups/muscle ups… Read more Wednesday 04.12.19

A. 12 min emom 1st 5 x deadlifts * 2nd 2 x wall walks * build to heaviest 5 reps… Read more Tuesday 03.12.19

A. 20 min emom 1st 6-8 x Ring dips 2nd 12 x double kb squats 3rd 12- 16 x Dumbbell… Read more Monday 02.12.19

Teams of 2 complete for time 1600m run (swap every 400m) 200 walking lunges with dumbbell 200 dumbbell snatches 200… Read more Saturday 30.11.19

A. Every 1:30 × 8 sets 3 position Snatch * High hang * Mid thigh * 2″ bellow the knee… Read more Friday 29.11.19

Rest day or make up miss wod.

A. 5 min emom 20 sec strict Pull-Ups B. 10 minutes Skill work kipping Pull-Ups / muscle ups C. Every… Read more Wednesday 27.11.19

A. Every 2:30 minutes x 6 sets 5 x push press + 10 x back rack lunges * use the… Read more Tuesday 26.11.19