December 16, 2017

Deadlift 8×2 across 8×2 across (80-85%) Dip: Metcon (No Measure) Accessory Work push ups 5×10 strict pull ups max x3 Tricep kickbacks 3×24 (12 each... Read More

Metcon (Weight) EMOM: 7 mins 3 cleans (135/95) (155/115) 2 hang cleans 1 Jerk Front sqt  EMOM 3 mins (Weight) 15 front squats (95/65) (135/95)... Read More

Metcon (Time) 800 m run 25 toe 2 bars (Mod: Knee to eblows) 25 v-ups 800m run 50 sit ups 800m run 25 toe 2... Read More

2 Jerks + 1 Front squat Work up to a heavy round 2 Jerks +1 Front Squat Metcon (AMRAP – Reps) 15 min AMRAP 3... Read More

U DO THE MATH RACKLEY! 21-15-9 (Time) 8 Deadlifts (155/105 lbs) 7 Cleans (155/105 lbs) 6 Snatches (155/105 lbs) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6... Read More