Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
Skill: Pistols and Progressions (10 min)
WOD
AMRAP 12 min
6 Pistols
8 Ball Slams (30/20)
12 Lateral Box Jumps (24/20)
…Announcements:
Skill: Pistols and Progressions (10 min)
WOD
AMRAP 12 min
6 Pistols
8 Ball Slams (30/20)
12 Lateral Box Jumps (24/20)
…Announcements:
SWOD: Week 3
Bench Press 3×6, 3×5
FOCUSED SWOD
A1) Tempo Ring Rows 4×10 30X0
A2) Chin ups w/band 4×10
BENCHMARK WOD:
“Diane”
21-15-9
Deadlifts (225/155)
HSPU
(15 min cap)
Compare to: …
Announcements:
SWOD: Week 2
3 Position Clean (HH, Mid-thigh, Floor) x 3 sets
2 Position Clean (Mid-thigh, floor)x 3 sets
WOD
10-20-30-40-50-40-30-20-10 Double Unders (singles x3)
After each set:
5 KB Swings (70/53)…
Announcements:
SWOD: Week 5
Front Squat 5×3
*warm up to about 80%, and start your first working set there. Don’t count the warm up sets at a part of your 5×3
WOD
4 …
Announcements:
Announcements: