2 MIN CARDIO
Then
2 Rounds
1:00 Glute Activation Steps
8 Hang Muscle Snatch + OHS
8 Burpees

10/14/2021 - Strength

Warm Up
EMOM 6 Minutes
3 Pause Power Position Snatch
Then,
Every 2 Minutes for 12 Mintues
3 Above Knee/Below Hip Snatch
Start near 70% of your complex from week 1 – Keep skill focus when deciding weights
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10/14/2021 - Strength A

EMOM 10 Minutes
1 Legless Rope Climb AFAP
If you fail a rep or need to skip a round – do so and add the round back in at the end.
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10/14/2021 - ACCESSORY

3 rounds
10 Tempo Double KB RDL* (Moderate Load)
30 (15/15) Seated Alternating DB Front Raise (light load)
10 DB Hollow Lifts (light load)
Rest :90
*3 second descent
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10/14/2021 - WOD

30 Double DB Front Squats 70s/50s
30 HSPU
90 Double Unders
Rest 2:00
20 Double DB Front Squats 70s/50s
20 HSPU
60 Double Unders
Rest 1:00
10 Double DB Front Squats 70s/50s
10 HSPU
30 Double Unders
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Comments

Michelle Magyary 3 days, 13 hours ago / Reply

10/14/2021 - WOD: 11:37

Jaime Zurita

Jaime Zurita 3 days, 14 hours ago / Reply

10/14/2021 - WOD: 16:40
Notes: sucked

Jaime Zurita

Jaime Zurita 3 days, 14 hours ago / Reply

10/14/2021 - Strength: 95 lbs
Notes: worked on movement

Antoinette Torres 3 days, 14 hours ago / Reply

10/14/2021 - WOD: 13:52

Antoinette Torres 3 days, 14 hours ago / Reply

10/14/2021 - Strength A:
Notes: 45

Randy Gonzales

Randy Gonzales 3 days, 14 hours ago / Reply

10/14/2021 - WOD: 13:47
Notes: toasty

Randy Gonzales

Randy Gonzales 3 days, 14 hours ago / Reply

10/14/2021 - Strength A:
Notes: 75

Josh Magyary 3 days, 14 hours ago / Reply

10/14/2021 - Strength: 3500 lbs

Allen Starr 3 days, 21 hours ago / Reply

10/14/2021 - Strength: 45 lbs
Notes: working on positioning

Mark Gonzales

Mark Gonzales 3 days, 21 hours ago / Reply

10/14/2021 - Strength: 65 lbs
Notes: working on perfection

Allen Starr 3 days, 21 hours ago / Reply

10/14/2021 - WOD: 15:00
Notes: 350 REPS in a 15 min time cap

Mark Gonzales

Mark Gonzales 3 days, 21 hours ago / Reply

10/14/2021 - WOD: 13:39
Notes: 25# DUMBBELLS

Caitie O'Grady 3 days, 23 hours ago / Reply

10/14/2021 - WOD: 18:00

Caitie O'Grady 3 days, 23 hours ago / Reply

10/14/2021 - Strength: 85 lbs

Benjamin James 3 days, 23 hours ago / Reply

10/14/2021 - WOD: 21:30
Notes: work on your HSPU

Benjamin James 3 days, 23 hours ago / Reply

10/14/2021 - Strength: 135 lbs

Ashley Jones 4 days ago / Reply

10/14/2021 - Strength: 55 lbs
Notes: Did not squat snatch

Ashley Jones 4 days ago / Reply

10/14/2021 - WOD: 15:48
Notes: 20lb DB Front Squat 12lb L Sit DU’s

Ashley Jones 4 days ago / Reply

10/14/2021 - Strength: 55 lbs

Robert Woodell

Robert Woodell 4 days ago / Reply

10/14/2021 - WOD: 17:50

Brittney Dickson

Brittney Dickson 4 days ago / Reply

10/14/2021 - WOD: 17:29

Brittney Dickson

Brittney Dickson 4 days ago / Reply

10/14/2021 - Strength: 65 lbs

Kalen Vogler 4 days, 1 hour ago / Reply

10/14/2021 - WOD: 15:08
Notes: 35lbs, DU, Seated DB press 15lb

Kalen Vogler 4 days, 1 hour ago / Reply

10/14/2021 - Strength: 75 lbs

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