https://zoom.us/j/821189680https://youtu.be/vLfTXoid9W4Warm Up and Accessory WorkWarm Up2 RoundsCrab Walk x 10mWindmills x 5 eachKang Squats x 10Handstand Hold x 10 secs Accessory10-9-8-7-6-5-4-3-2-1Good MorningsPistols-totalHandstand hold (secs) Metcon (No Measure)EMOM x Read more April 22 2020
Push Press + Push Jerk (2 Push Press + 3 Push Jerk)Work up to a max in 5 sets. WOD: Metcon (No Measure)Handstand PushupSkill Work Home: Metcon (No Measure)10-8-6-4-2Mountain Climbers/legLunges/legPaused Squat (3-5 Read more March 26 2020
Strength: Shoulder Press 1RM Metcon: 3 Rounds For Time15 Box Jump Overs 24/209 Shoulder to Overhead 115/756 Strict Dips3 Handstand PushupsRx+ 30/24; 135/95Scale 18/20; 95/65 - Read more February 27 2020
Strength: E2.5MOM (10)Bench Press (4 x 2 @ 90%) Metcon: For Time50 cals Assault Bike- then -4 Handstand Pushups8 Chest to Bar Pullups12 Air SquatsRx+ strict Read more February 21 2020
Strength: Shoulder Press E2MOM x 5 (10:00) 5 x 3 @ 80% Metcon: AMRAP(12)Ascending Reps1 Dip1 HSPU1 Hang Power Clean 135/951 Push Jerk 135/95 2 Dips2 HSPU2 Read more February 5 2020
Stength: Shoulder Press 6 x 3 @ 75% Metcon: "Handstand-Amanda"9 - 7 - 5Handstand Push UpsRing Muscle UpsSquat Snatch 135/95Scale: HSPU-pike pushup, MU-Strict Chin Ups (banded Read more January 30 2020
Metcon: AMRAP (15)5 Pullups15 Wallballs 20/1430 Jumping Jacks4 Wall WalksRx+ 5 Chest to Bar Pullups; 30 Double Unders; 8 Handstand Pushups 2:00 Max Kettlebell Swings 53/35 "Never Read more January 20 2020
Metcon: 3 Rounds For Time30 Double Unders15 Toes to Bar10 Handstand Pushups5 Deadlifts 225/15525 Double Unders10 Toes to Bar5 Handstand Pushups5 Deadlifts 235/16520 Double Unders5 Read more January 9 2020
Metcon: AMRAP (10)10 KB Overhead Squat (alternate arms each round) 53/3510 Handstand Pushup10 KB Power Snatch (alternating arms each round)10 Ring Dips "We make a Read more January 3 2020
Strength: Deadlift 3 x 4 @ 80% - Then - 1 x 3 @ 80% Metcon: 4 Rounds10 Kettlebell Swings 53/3510 Handstand Pushups "Whenever you find yourself Read more December 10 2019