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Friday

WOD: P1. Max effort shoulder press. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Alternating Tabata. pushup, kb swing (35,53#) 8 min total.

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Wednesday

WOD: P1. Max Effort Backsquat. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Death by strict pull-up.

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