by semmaburba | 30pm1252UTCThursday | Workout of the day (WOD)
ALL CLASSES HAVE BEEN MOVED TO THE 9AM CLASS TODAY!!! wod: 5×5 power cleans then: amrap 20 of 15 wall ball shots 10 ring dips 5HSPU Power Clean execution checklist Bar loaded evenly, collars in place and secure Feet flat on the floor and approximately shoulder...
by semmaburba | 30am1209UTCThursday | Workout of the day (WOD)
Take 10 minutes to get as many pull-ups as you can get. Rest as needed. Focus on using many varieties of pull-up methods (kip, butterfly, strict or deadhang, overhand grip, under hand grip, mixed grip) but NO ASSISTANCE!! then for time: Run 800 meters 15 left-legged...
by semmaburba | 29am1238UTCWednesday | Workout of the day (WOD)
Warm up: 20 box jumps, 20 push ups, 20 situps, 10 hollow rocks, 10 good mornings, 10 skin the cat WOD: 21-18-15-12-9-6-3 Push Press (75,45) Swings (1 pood)
by semmaburba | 28am1229UTCTuesday | Workout of the day (WOD)
4 Rounds for time of: 25 Back Squats (95, 65) 50 Double Unders Post Scores to Comments.
by semmaburba | 27am1252UTCMonday | Workout of the day (WOD)
warm up: Burgener x3 Power Snatch 3×3 then: “Randy” 75 pound Power snatch, 75 reps for time.
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