Wednesday 10/9/24
Skill Work: Pistol Progressions Banded off Bar 5 each leg out all way to bottom then stand up both feet 5 each feet together at bottom then leg out stand…
Tuesday 10/8/24
Skill Work: Accessory Functional work 3 Rounds Single Arm Kneeling Press DB or KB (10-12 Reps each side) Gorilla Rows (10-12 reps each side) Conditioning: Complete As Many Rounds in…
Monday 10/7/24
Skill Work: 5 X 5 Front Squat Conditioning: 10 Rounds 10 Ball Slams 10 Burpees 10 DB Squat Cleans
Saturday 10/5/24
Deck of Cards Hearts: hspu Diamonds: box jump overs Clubs: air squats Spade: ball slams Jack: 15 kb swings Queen: 200 m run King: 25 du Ace: 15 kb thrusters
Friday 10/4/24
Skillwork DB Thrusters 4x12 Then Barbell Strict Press 4x12 Build. WOD Buy in 2000 m Row Then 30 Clean and Jerks Rx (135/95) Int (115/80) Mod (95/65)