WOD

WOD Friday 1-10-20

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Lifiting: EMOM x10 1 Snatch High Pull + Power Snatch (* choose load- you may only build as long as technique is good) WOD: 7 rounds for time of: 5 Handstand Push-ups 3 Ring Muscle-ups 1 Power Snatch, 185/125 lbs Scaled Version: 7 Rounds: 5 “Z” Press 3 Low Ring Transition + Jumping Ring Dip […]

WOD

Power Hour 1-10-20

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Deficit Deadlift 10×4 at 60% Deadlift 10×4 at 65% Barbell Rdl 4×12 at 35% Finisher: 5 sets 10 kb side bend right 10 kb side bend left 10 kb sit ups 10 lying knee tucks 20 pvc core twists ( hips stay forward)