Smooth Criminal
May 9th 2019 80 situps 40 DB snatch 20 pistol 10 bar muscle up / 20 pull ups 800m run 10 bar muscle up / 20 pull ups 20 pistols 40 db snatch 80 situps
May 9th 2019 80 situps 40 DB snatch 20 pistol 10 bar muscle up / 20 pull ups 800m run 10 bar muscle up / 20 pull ups 20 pistols 40 db snatch 80 situps
WOD May 8th , 2019 A. 4 Sets 2 strict press + 4 Push press B. 5 x 3 Front Squat ( 2 sec pause in the bottom ) C. Row 500m rest 1 : 1 3 sets each
WOD May 7 th , 2019 AMRAP 12 1 Squat Snatch 155 / 105 3 Clean and Jerk 155 / 105 30 DUBS
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WOD May 6 2019 3 Rounds 400m Run 21 OHS 75 / 55 15 Toes to bar 9 DB Burpee
” Super Hero Fit “ Read More »
5 . 3 . 19 A. Build to a heavy power clean and push jerk B. EMOM 20 ODD : Row 15 / 12 calories Even : 3 power clean and push jerks 185 / 125
WOD 5 . 2 . 19 6 Rounds Run 250m 6 Bar muscle ups ( scale with 6 banded bar muscle ups or with 12 pull ups ) 36 Dubs
WOD 5 . 1 . 19 Death by : Power clean 185 / 125 ( 70% ) Wall Balls 10m Shuttle runs with med ball
WOD 4 . 30 . 19 Buy In : 400m Run 10 – 1 Front Squat 155 / 105 Strict HSPU Cash Out 400m Run
WOD 4 . 29 . 19 A. 10 min EMOM 3 rep touch n go snatch ( building ) B. Freedom Bird 21 – 15 – 9 Calorie row power snatch 115 / 75 burpee over bar
WOD 4 . 25 . 19 For time Run 500m 15 Squat clean thrusters 135 / 95 150 Dubs 15 Squat clean thrusters 135 / 95 Run 500m