Contact Us

Use the form on the right to contact us.

You can text in this area to email us your questions or concerns.

488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Tue, Apr 25 2017

WOD

Strength
Hang Clean below knee: 1 Clean + 1 Front Squat
Every 90 sec: 50/2, 60/2, 70/1, 75/1, 80-88/1*4

Conditioning
AMRAP in 22 minutes, teams of two alternating complete rounds:
200M Run
12 Wallballs (20/14)

Extra

Before
FS: APRE - Last week of 10s
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps - Weight Change
4-6 - Decrease 5-10#
7-8 - Decrease 0-5#
9-11 - No Change
12-16 - Increase 5-10#
17+ - Increase 10-15#

5 sets - 8 Hollow/arch kips only on bar
then
8 min. EMOM
-4 kipping pullups + 4 kipping CTB + 6 Butterfly pullups (scale to small circles)

After:
4 min. Tabata - hanging L-sit