COMPETITOR

Warm up- 30sec on 30sec off for 8min Assault Bike Strength WOD: 12…9…6 of: Deadlift…365/255 (HS Walk 25m After each set) For Time Metcon: Explode... Read More

Warm up- 200 Double Unders Strength: 2×8 Back Squat 2×8 Shoulder Press 2×8 Dips Olympic: 3×5 Snatch (singles) Metcon: Explode WOD

Warm up- 1000m Row Strength: 2×8 Deadlift 2×8 Weighted Chins 2×30 Weighted Back Ext Olympic: 3×5 Clean Grip Hang High Pulls Metcon: Explode WOD

Warm up- 800m Run Benchmark #21- 1rm Clean n Jerk Strength WOD: 21…15…9 of: Wall Balls…30/20 GHD Sit Ups (8 Paralette HSPU’s after each) For... Read More

Rest Day Make up any missed benchmarks

Warm up- 50cal Assault Bike Benchmark #20- 1rm Snatch Strength WOD: 3 Rounds of: 30 GHD Sit Ups 20 Landmine Rotations Metcon: Explode WOD

Warm up- 1000m Row Strength WOD: Every 3min for 15min: 5 Deadlifts…385/265 200m Run For Slowest Round Metcon: Explode WOD

Warm up- 200 Double Unders Benchmark #19- 50 Chest to Bar Pull Ups for time Strength WOD: 3 Rounds of: 50feet HS Walk 30cal Assault... Read More

Warm up- 1000m Row Benchmark #18- 50m Prowler Push…320/230 for time Strength WOD: 12…9…6 of: Back Squat…275/185 Weighted Dips…70/30 For Time Metcon: Explode WOD

REST DAY Make up any missed benchmarks