by Terri Lasher | Nov 30, 2022 | Uncategorized
WOD Snatch 10×1 Snatch: Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets * Complete a set on the minute (10:00) * Malasadas (Open 12.1) 7:00 Amrap Max Burpee to bar (6in target) Level 2: same Level 1: Scale Burpee to Up/Downs BOX BRIEF December challenge! ...
by Terri Lasher | Nov 29, 2022 | Uncategorized
WOD Acai Bowls For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 2-4-6-8-10-12-14-16-18-20 50ft Shuttle Run (25ft = 1 Rep) Level 2: Thrusters (65/45) Level 1: Thrusters (45/35) 1,2,3…..10 Runs Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec...
by Terri Lasher | Nov 28, 2022 | Uncategorized
WOD Power Clean + Hang Power Clean + Push Jerk 4×6 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets: * Work up to a Heavy, Unbroken set Hawaiian Shave Ice 7:00 Amrap 3 Power Cleans (165/110) 5 Box Jumps (30/24) Level 2: PC’s 115/85, BJ’s...
by Terri Lasher | Nov 27, 2022 | Uncategorized
WOD Snatch Push Press + Overhead Squat 1×4 3 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes Huli Huli Chicken 4 sets (New set every 5:00) 20/16 Calorie Assault Bike (16/13 Calorie Echo) 20 Wall Balls (20/14) 50ft Overhead Plate...
by Terri Lasher | Nov 26, 2022 | Uncategorized
WOD Metcon Teams of 2 3 Rounds 15 Synchro Box Jump Overs (24/20) 30 Power Snatch (115/85)(split) Individual Option: 3 Rounds 15 Box Jump Overs (24/20) 15 Power Snatch (115/85) Level 2: Box 20/14, PS 85/60 Level 1: Box 14/10, PS 45/35 BOX BRIEF November challenge! ...
