by Terri Lasher | Mar 29, 2023 | Uncategorized
WOD Split Jerk 1×1 10-15 Minutes of Practice – Stay light and focus on form Hank Pym For Time: 50 Stick Sit Ups 50x25ft Shuttle Run 50 Toes to Bar L2: 40 Stick Sit-ups, 40 Shuttles, TAHAP L1: 30 Stick Sit-ups, 30 Shuttles, Knee Raises BOX BRIEF March...
by Terri Lasher | Mar 28, 2023 | Uncategorized
WOD Clean 1×1 Squat Clean – Heavy Single (10-12 minutes) * Rest as needed between sets * Kang the Conqueror 15:00 AMRAP: 5-4-3-2-1 Strict Pull Up (overhand grip) Dumbbell Step Over (2x 50/35 to 20”) L2: DB 35/25 L1: DB 25/15 to 10″ BOX BRIEF March...
by Terri Lasher | Mar 27, 2023 | Uncategorized
WOD Cassie Lang 3 sets: 21-15-9* Calorie Row 42-30-18 Double Unders -Rest 3 minutes between sets- *Women’s calories: 16-12-8 L2: 1/2 DU’s L1: 15-12-9 Calories(12-8-6 womens) Skills and Drills Week 3: Ring Muscle-up Progression Advance: 5 sets: 8-10 False Grip...
by Terri Lasher | Mar 26, 2023 | Uncategorized
WOD Snatch 1×1 Heavy Single Snatch – Heavy Single (10-12 minutes) * Rest as needed between sets * Quantumania 14:00 AMRAP 4 Burpees to 6″ target 6 Alternating Dumbbell Snatch (75/50) 8 Wall Balls (20/14) L2: DB 50/35, WB 14/10 L1: DB 35/25, WB 10/8...
by Terri Lasher | Mar 25, 2023 | Uncategorized
WOD Cayenne 16-14-12-10-8-6 Assault Bike 21-18-15-12-9-6 Burpees *Female Calories 14-12-10-8-6-4 Echo Bike: 14-12-10-8-6-4 male, 12-10-8-6-4-2 female BOX BRIEF March challenges! “No Liquid Sugar Challenge” and “Max Consecutive Double-Unders” No...
