Archive for January, 2016

Sneaky emoms

Posted: January 21, 2016 in Uncategorized

Strength

Build to max front squat
Wod

Emom 18

Min 1 – 3 front squats

Min 2 – 6 burpee over bar

Min 3 – 9 cal assault bike
Starts out easy, build to some heavy breathing, continues to head shaking and hands on knees, finishes feeling like your riding a bike in a lake of fire and the bikes on fire too! Lol

Apollo

  

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Elizabeth and maxes

Posted: January 21, 2016 in Uncategorized

Strength

Max power clean

Wod 

“Elizabeth”

21-15-9

Cleans 135/95

Ring dips
It’s been a while since we’ve done this girl, but she’s hot and fast! The cleans are easy for everyone this one is going to boil down to how well you can get through each big set of ring dips… But most impressive is the continuation of the pr’s this week! More power cleans please 😉

Apollo

  

MLK

Posted: January 20, 2016 in Uncategorized