Author: David Toste

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Saturday 03.14.2020

WOD For time: 7 Rounds: 21 Wall Ball 20/14 15 Box Jumps 30/24 9 Power Cleans RX = 155/105 RX+ = 185/125 *27 min Time Cap ...

Friday 03.13.2020

Strength 14 min EMOM: min 1: 6 Bench Press min 2: 12 Push Ups *Pick a comfortable weight on the bench press WOD 4 Rounds: 30 Alternating DB Snatch 50/35 20 Pull Ups ...

Thursday 03.12.2020

WOD Team of 2 3 Rounds: 200 Double-Unders 40 Double KB Alternating Front Rack Lunges (Back Step) 40 KB Push Press 40 Double KB Squats 40/30 Cal Assault Bike *only one person can work at a time. RX = 24kg/ 16kg ...

Wednesday 03.11.2020

WOD 5 min AMRAP: 27 Hang Power Cleans 95/65 27 Burpees 27 Toes to Bar Rest 3 min 5 min AMRAP: 21 Hang Power Cleans 115/85 21 Burpees 21 Toes to Bar Rest 3 min 5 min AMRAP: 15 Hang Power Cleans 135/95 15 Burpees 15 Toes to Bar Rest 3 min 5...

Tuesday 03.10.2020

Back Squat 15 min Clock: 5 min emom: 5 reps @70% 5 min emom: 3 reps @75% 5 min emom: 1 rep @80% WOD 10 min Ascending Ladder (2,4,6,8...

Monday 03.09.2020

Rowing Conditioning 5 Rounds: 30/20 Cal Sprint *Rest 2 min between Rounds WOD For time: 30 Squat Snatch 135/95 *7 min Cap ...

Saturday 03.07.2020

WOD Buy in: 150 Double-Unders then 3 Rounds of : 40 One Arm DB Clean and Jerk 50/35 40 V-Ups 40 One Arm Alternating Overhead DB Lunges 50/35 Buy out: 150 Double-Unders *DB Clean & Jerk you can alternate arms whenever you want and same thing for the the OH DB...

Friday 03.06.2020

Squat Snatch 10 min EMOM: 1 Squat Snatch + 1 hang Squat Snatch WOD 15 min AMRAP: 10 Pull Ups 15 KB Swings 24/16kg 20 Push Ups ...

Thursday 03.05.2020

WOD Team of 2 For time: 1000m Row 120 Wall Ball 20/14 40 Power Cleans 135/95 1000m Row 40 Power Cleans 120 Wall Ball 1000m Row *only one person can work at a time. ...

Wednesday 03.04.2020

Strength 4 Super sets of: 6 Strict Pull Ups 8 Bent Over Rows (Supinated Grig) 12 Bent Over DB Flyes *Rest as needed between sets WOD 5 Rounds: 1 min Max reps: Box Jumps Over 24/20 1 min Max reps: Cal Bike 1 min Max reps: Hang Alternating DB Snatch 50/35 Rest 1 min ...