פוסטים

Rx: 5 Rounds For Time 400m Run 12 One Arm Dumbbell Overhead Lunges (50/35lb) 30 Double Unders 12 One Arm Hang Clean & Push Press (50/35lb) 30 Double Unders Int: 5 Rounds For Time 400m Run 12 One Arm Dumbbell Overhead Lunges (35/25lb) 15/60…
1. Back Squat Find Your 3 RM 70%x3, 75%x3, 80%x3, 85%x3… 2. wod Rx: EMOM x 12 minutes 15/12 Cal Row 18 Box Jump (60/50cm) 15 KB Swing (32/24kg) 24 Sit Ups Int: EMOM x 12 minutes 12/10 Cal Row 15 Box Jump (60/50cm) 15 KB Swing (…
1. Weightlifting Rx + Int: Squat Clean 3-3-3-3-3 Weight Climbing Beg: Muscle Clean 5-5-5-5-5 Technique work 2. wod Rx: AMRAP x 12 minutes 9 Toes To Bar 12 Dumbbell Snatch (50/35lb) 15 Burpee Over the Dumbbell Int: AMRAP x 12…
Partner Wod Rx: 12-9-6 Bar Muscle Up Thrusters (50/35kg) 30-24-18 Chest To Bar Front Squat (50/35kg) 45-36-27 Toes To Bar Burpee Over The Bar Int: 12-9-6 Ring Dips Thrusters (40/25kg) 30-24-18 Chest To Bar Front Squat…
Deadlift Find Your 5 RM 70%x5, 75%x5, 80%x5, 85%x5…   Conditioning Rx: EMOM x 12 minutes 15/12 Cal Row 2 Legless Rope Climb 20 V-Ups 18 Wallball Shots (20/14lb) Int: EMOM x 12 minutes 12/10 Cal Row 2 Rope Climb 15 V-…