WOD

SKILL Spend 15-20 min working on Kipping & Butterfly CTB/Pullup technique Kipping: https://www.youtube.com/watch?v=4ZJMblG5apg&t=384s Butterfly: https://www.youtube.com/watch?v=_xPdODQhy1A   METCON Cross Training Games Open 18.5  (Ages 16-54)  11.6... Read More

STRENGTH 4 rds NFT: 10 GHD Roman Sit Ups (https://www.youtube.com/watch?v=vmsyOWsczH8) SCALING: Straight Leg Sit Ups on floor 10 each Side Plank Crunches 10 BB Roll... Read More

OLYMPIC LIFTING Snatch (1RM) Power or squat   STRENGTH Snatch Pull (5×1 @ 110% of Snatch 1RM)   METCON Death By: Calorie Row American KB... Read More

STRENGTH Front Squat (3 sets to build to heavy 4; then 2×4 @ 95%) METCON Happy birthday Fernando Valdes!! (Blame him for this) 🙂 AMRAP... Read More

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 4; then 2×4 @ 95%) Not including warmup sets A2: Single Arm KB Upright... Read More

STRENGTH Overhead Squat (4×3 @ 41X1 climbing from 60% of 1RM) 4 sec down, 1 sec pause in bottom, explode AFAP up, 1 sec pause... Read More

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 2; then 2×2 @ 95%) A2: Single Arm KB Upright Row (5×4 each climbing)... Read More