04.22.19 Hang Squat Clean (Weight) Metcon (AMRAP – Reps) 9 min AMRAP Max Reps of the following complex 3 Hang Cleans + 6 Push Press + 9 Front Squats (115/85) Perform 12 HSPU at the 0, 3, 6 minute marks
04.20.19 Spring 2017 Comp WOD 2 (AMRAP – Rounds and Reps) 14 min AMRAP 2 Hang Snatch (Rx-95/65)(Scaled-75/50) 2 Box Jumps (Rx – 24/20) or Box Step Ups (Scaled – 24/20) 4 Hang Snatch 4 Box Jumps 6 Hang Snatch 6 Box Jumps keep adding 2 reps to each movement after every round completed Spring […]
04.19.19 Metcon (AMRAP – Reps) 3 sets DB Bench Press for max reps Rx (55/35) Rx+(70-75/55) Follow each set with 5 clapping push ups and 5 strict ring dips Metcon (Time) Core finisher 1 min plank hold 50 hollow rock 1 min plank hold 50 toes to plate 1 min plank hold 50 mountain climbers […]
