friday
Work on weakness Wod: death by 2,4,6,8,10.. box jump thruster empty bar 45/35...
30 July, 2020
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wednesday
Strength: 20 min emom every 30 sec do 1 clean and jerk if you can squat clean it, even better if you have to power clean then go ahead and power clean and jerk Wod: 1 mile run...
28 July, 2020
tuesday
Korwod: 50 evil wheels 100 alternating legs v-ups Wod: 7 min Amrap 10 BFB 5 snatches 165/105 ...
27 July, 2020
monday
Strength: Front squat work to heavy 2 rep max Wod: 5RFT 15 cal row 10 C2b 5 squat clean 135/95...
26 July, 2020
friday
Strength: run 1 mile for time Wod: For time 30 T2B 25 S20 155/105 20 T2B 15 S20 155/105 10 T2B 5 S20 155/105...
23 July, 2020
thursday
Strength: DL work up to heavy set of 8 reps Wod: 5RFT 10 BFB 5 clean and jerks 155/105...
22 July, 2020
wednesday
Strength: for 20 min every 30 sec do 1 squat snatch at 185/125 Wod: 6 rounds push the prowler 100 feet males 55# females 25# rest as needed in between each round...
21 July, 2020
monday
Strength: work up to heavy 8 rep max back squat Wod: 4 rounds 1 min wall sit while hold 2 KB in front rack rx is 53s/35s right into 1 min of max cal bike rest 2 min score is each round of cals...
19 July, 2020