Month: January 2019

Thursday, January 24, 2019

Warm-up: WOD – 2 rds   20 DU 10 Leg Lift 5 Deadlift   MetCon: for time   10-20-30-40-50 Sit-up/Leg Lift 30/25-25/20-20/15-15/10-10/7 Row or 20/15-15/12-10/7-7/5-5/4 Bike 2-4-6-8-10 Deadlift 275/183 then cash-out 100 DU or 200 SU     Powerlifting: Thursday – Dynamic Effort Lower Body   Wide Stance Box Squat – 8 x 3 @ […]

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Tuesday, January 22, 2019

Warm-up: WOD – 3 rds. 3 pull-up 6 Push-up 3 Thruster     MetCon: 28 min AMRAP   Minute 1-5-9-13-17-21-25 5 Pull-up 10 Push-up 15 Air Squat   Minute 2-6-10-14-18-22-26 15/10 cal Bike Minute 3-7-11-15-19-23-27 7 Thruster 115/78   Minute 4-8-12-16-20-24-28 Rest Powerlifting: Tuesday – Dynamic Effort Upper Body Speed Bench Press Wide Grip – […]

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