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January 21, 2020

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January 13, 2020

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January 10, 2020

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Warm up

Strength/skill:

Handstand and gymnastic work

(5x)

A. 30sec-1min handstand hold

B. 30sec -1min dead hang pull up bar

Rest 2 mins after each round...

WOD 8/30/18

August 30, 2018

run 2 laps around Samson building

Burgner warm up x2

Strength:

A. Snatch balance 4x3 start @ 40% or less. You can go up if you are able

B. Squat snatch 5x...

WOD 7/1/16

July 1, 2016

Warm up

Strength: warm up to 80% of 1RM

A. Snatch EMOM (12mins)

Min 1: 2 Snatches 80%

Min 2: Rest

6 Rds for Time

6 OHS 105/155

6 Burpee C2B

WOD 12/31/18

December 31, 2018

1/3

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WOD 11/15/19

November 15, 2019

Warm up

Strength: front squats

5-5-3-3-3 start at 50% build to a heavy 3

For time:

Cals on the bike 40/50

50 ghd hip extensions

50 air squats

Cals on the bike 30/40

40 ghd hip extensions

40 air squats

Cals on the bike 20/30

30 ghd hip extensions

30 air squats

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