STRENGTH WOD 15 MINS TO FIND A 2 REP MAX WEIGHT FOR: HANG POWER SNATCH WOD 4 ROUNDS FOR FASTEST TIME OF: 400 METER RUN15 PULL-UPS 15 PUSH-PRESSES @ 95/65 LBS
STRENGTH A] TEMPO BENCH – 3/0/X/0 – 4X8B1] NG FLOOR PRESS 4X10B2] PLANK TRANSITIONS 4X10C1] BAND FLY 4X12C2] AB WHEEL 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS 20 WALLBALLS30...
STRENGTH WOD HANG POWER CLEAN 2 REP MAX FIND YOUR HEAVIEST 2 REP MAX WEIGHT ON: HANG POWER CLEAN *WITHIN 15 MINUTE TIME CAP WOD “DIANE” FOR TIME: REPS: 21-15-9 DEADLIFTS @225/155 LBS HANDSTAND...
STRENGTH A] TEMPO BACK SQUATS – 3/0/X/0 – 4X8B1] DB BULG SPLIT SQUATS 4X8EAB2] KB RDL 4X10C1] KB ISO SQUAT 4X :45C2] BEAR CRAWL 4X 40YDS FINISHER 100 DB THRUSTERS *5 BURPEES AT THE TOP OF EACH MINUTE TIME CAP IS 12...