WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

Gym: Karen 150 wallball for time Finisher: ABZZZ- 4 Rounds for Quality of: 30s plank Hold 10 V-Ups 10 Hollow Rocks 20 Flutter Kicks :90 Rest Virtual At home ‘Karen’ 150 (clusters or thrusters if no med ball) For Time Finisher: Ab Circuit: 4 rounds for Quality of: 30s...
WOD: Heavy Power Cleans & “The Chief”

WOD: Heavy Power Cleans & “The Chief”

STRENGTH: Power Clean 6- 8 sets working up to a 1 REP MAX **start light and warm up Metcon: BENCHMARK WOD “The Chief” 5 cycles of: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1:00 then repeat from the top!! GOAL: stay...
WOD: Heavy Power Cleans & “The Chief”

Monday, July 13th WODs: Virtual & Gym

Virtual: 5 Sets of: 1a)TGU 3 reps each side b)windmill 3 reps each side 3:00 AMRAP x 5 with 1:00 Rest in between: 6 db clean + press (3/3) 6 situps 12 lunges (6/6)   Gym: Skill Work: Snatch.  Spend 15 Minutes working on your snatch.  Use up to 60% of last 1RM....
WOD: Heavy Power Cleans & “The Chief”

WOD: Filthy Fifty Home Version

At Home WOD: Conditioning “Filthy Fifty Home Version” For time: 50 Alternating Step-ups on an elevated surface of 16-20″ 50 Banded Pull-aparts 50 American Kettlebell Swings 50 Walking Lunges 50 Reverse Crunch 50 Single Arm Push Press (split...