Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run

Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar   A2 - Straight leg hip abduction -3 [...]

Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - [...]

Workout Old City Benchmark WOD #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig [...]

Strength A1 - Bench press -3 x 5 @ 75% *1 sec pause at the chest on the 1st rep every set   A2 - [...]

Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of [...]

REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow! [...]

Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set   A2 [...]

Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 [...]

Workout Benchmark Girl WOD "Fran" For time 21-15-9 Thrusters (95/65#) Pull ups *10 min time cap* Compare to 4/12/23 Click HERE to compare to 1/19/22, [...]