Month

February 2022
Pre WOD Overhead squat 3 X 6 Workout of the Day On A 15:00 Running Clock… 3 Unbroken Hang Squat Snatch*75 Double Unders *Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail...
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Pre WOD 4 sets for quality 5-7 tempo strict pullups (1111) Workout of the Day For time 1000/800m RowImmediately Into…21-15-9Up-Downs to Target*Pull-UpsImmediately Into…1000/800m Row *Target 6′ above standing reach
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Pre WOD Dumbbell bench press 4 X 8 Workout of the Day 1. EMOM x 10 MINUTESMIN 1 – 20 Alt. Single DB Power Snatch (50/35)MIN 2 – :45 Max Step-Ups (24/20)(Score is Lowest Reps) -Rest 3:00 b/t Part 1 & 2- 2. AMRAP x 5 MINUTES*Reps of Complex…*1 Rep is…1 DB Power Clean L1...
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Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over Bar Post WOD EMOM x 10 MINUTESMIN 1 – 10 DB Seated Arnold Press (Athlete Choice)MIN 2 – :50 Weighted Sit-Ups
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