0 1 By Gino In BlogPosted January 9, 2018January 10, 2019BUILD A1. 3 DB strict press + 3 DB push jerks x4 sets A2. Pendlay rows 4×8 *Rest 1 min btw A1 and A2 2 min btw rds BREATHE 4 RFT 3 MU 6 HSPU 12 BJSD 6 STO 115/75 9 OHS READ MORE
0 0 By Gino In BlogPosted January 8, 2018January 9, 2017BUILD A. DL build to a moderate TNG double in 10 min B. EMOM 5 3 DL @70% of A 6 split lunge jumps BREATHE 12 MIN clock 21-15-9 Cal row 9-15-21 Burpee over erg AMRAP row M until 12 min mark *score is M rowed READ MORE
0 1 By Gino In BlogPosted January 6, 2018January 7, 2018OPEN WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: • 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg) • 10 Toes to bar • 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target) READ MORE
0 1 By Gino In BlogPosted January 4, 2018January 5, 2018A1. DB alt walking lunges x20 A2. SA ring row x10 3 rds of A rest 2 min btw rds B. Side plank holds 3x:30 ea BREATHE 3 Rds 500m row 8 SA KB DL R AHAP 10 ring push ups 8 SA KB DL L 5 HSPU REST :90 READ MORE
0 1 By Gino In BlogPosted January 3, 2018January 4, 2018TEAM WOD For Time 75 WB (20/14) 50 Cal row 30 Squat cleans 155/105 50 cal row 75 WB READ MORE
0 1 By Gino In BlogPosted January 2, 2018January 6, 2018PARTNER WOD Partners alt rds every :90 x12 5 STO 115/75 7 BJSD 9 Burpees MX DU til 1:30 mark ea rd READ MORE
0 1 By Gino In BlogPosted January 2, 2018January 3, 2018BUILD A. Back squat build to a heavy in 12 min B. BS 3×5 @65-70% A C. Supinated BB RDL 3×6-8 @2111 BREATHE AMRAP 4 12 alt KB Snatches (24/16) 30 DU 6 T2B REST 1 min AMRAP 4 6 T2B 30 DU 12 alt KB Snatches READ MORE
0 0 By Gino In BlogPosted January 1, 2018Jan 2, 2018BUILD A. Push Jerk x2 + Split jerk every :90 x6 BREATHE 5 RFT 5 Thrusters (95/65) 10 burpee over bar 15 cal row READ MORE
0 0 By Gino In BlogPosted December 29, 2017December 30, 2017AMRAP 24 10 Power Snatch 95/65 10 Burpees 10 Power Cleans 10 Burpees over the bar 10 Thrusters 10 Burpee CTB 10 Cal row ea READ MORE
0 0 By Gino In BlogPosted December 28, 2017December 28, 2017BUILD A. Back squats 8,8,8 B. SL RDL 3×10-12 @21×1 BREATHE 3 RFT 30 UB WB (20/14) 15 T2B 10 Burpee DB alt step ups AHAP REST :30 READ MORE