Blog2018-09-09T03:04:43+00:00

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WOD

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Core EMOM 1 - 1x15 Band Anchored Leg Raise 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse Open Prep WOD Open 24.1 21 DB Snatch (Arm [...]

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STRENGTH A1 - Snatch Grip Deadlift 5-5-3-3 A2 - Wall Walk 4x4 + 5s Hold B1 - Bulgarian Split Squat 4x8 B2 - Weighted Chin-Up 3-3-1-1

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STRENGTH A1 - Barbell Pause Floor Press 4x6* *Dead-stop 2s with elbows on ground A2 - Incline Seal Row 4x10* *Bench on 24" box WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s [...]

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Strength A1 - Back Squat 5-5-5 Partner WOD You Go I Go 3 Rounds 20 Turkish Get-Up (44/26)(10/each)(5/arm) 20 Strict Pull-Ups 4 50" Walking Lunge (Bodyweight)

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Beach Muscle EMOM 12 1 - 1x12 Supine Grip Inverted Row 2 - 1x12 KB Pullover (53/35) 3 - 1x12 Bench Dip* 4 - Rest *Elevate feet and add plate to hips WOD For Time [...]

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Skill/Strength A1 - Pistol Negatives 3x3/Leg @ 5s *all one leg then the other **measure distance down and strive to go lower and lower A2 - Wall Walk and Hold 3x4 reps *Wall Walk up, [...]

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