WOD 4/12/19
Strength 3×5 DL (max of 20min) WOD-“Steel Tie-in” 10 PCL (115/85) 10 Alt FR Lunge (115/85) 35 DUs 8min AMRAP Post WOD:…
Strength 3×5 DL (max of 20min) WOD-“Steel Tie-in” 10 PCL (115/85) 10 Alt FR Lunge (115/85) 35 DUs 8min AMRAP Post WOD:…
Strength: 3×5 Tempo FSQ :03 down-:03 hold-:03 up (max of 20min) WOD-“Light as a Feather” 15 OHS (45/35) 30 Step Ups (45/30)(24/20)…
WOD- “Spring Swolestice” OTM Min1-5: 5 Tempo Bench (:02-:o1-:02) Min6-10: 5 Strict Pause Pull Ups (:02 pause chin over bar) Min11-14: 14…
Strength: 3×5 Tempo BSQ :03 down-:03 hold-:03 up (max of 20min) WOD “Heavy Hearted” 20 Wall Ball (30/20) 50’ Dball bear hug…
Saturday WOD “Christine’s Cousin” Team Relay Format 500m Row 12 DBL KB Swings (53/35) 21 Box Jumps (20″ for all) 18min AMRAP
WOD “Slow Exhaustion” 5 Strict Pause Pull Ups (:02 chin over bar) 10 Pause Ring Push Ups (:03 Top pause) 200m Run…
Strength 5×3 Tempo Front Squat (:03 Descent, :00 bottom, :00 Stand) WOD “Country Strong” OTM-Alternating 16mins 50′ Farmer Handles Walk 50′ Odd…
Strength: OTM-10min 2 DL @60-70% WOD “Controlled Intensity” 7 Calorie Bike 50′ DBL KB Front Rack Lunge (53/35) 50′ DBL KB Front…