Wednesday (2018AUG01) – WOD

WOD: 30min AMRAP Max Calories on your Weapon Of Choice (Rower, Ski Erg, AirDyne) *Every 3mins perform 15 Push ups and 10 Box Jumps 24/20″   Recovery:...

Tuesday (2018JUL31) – WOD

After 15mins of Practicing Muscle Up Transitions   Skill: Muscle Up Transition Work for 15mins   WOD: 3 Rounds 10 Clean & Jerk 135/95# 5 Muscle Ups * Every time you break on Muscle Ups do 10 Wall Balls...

Monday (2018JUL30) – WOD

Strength: Front Squats 5 x 3 Tempo 21X1   WOD: 12min AMRAP 8 Lateral OTB Burpees 8 Push Press 135/95# 8 T2B   (WOD Courtesy of Mo McGuirk, Thanks...

Saturday (2018JUL28) – WOD

WOD:  5 Rounds: 15/10Cal. Airdyne 10x Burpees Rest 5 Minutes. 4 Rounds: 12/8Cal. Airdyne 8x Burpees Rest 4 Minutes. 3 Rounds: 10/6Cal. Airdyne 6x...

Friday (2018JUL27) – WOD

Skill (10 Minutes): Get Upside Down! (HSPU, Deficit HSPU, HS Walking, Shoulder Taps, Free-Standing HSPU to Walking, Pikes, Parallette Work, Etc.)   WOD: 12AMRAP: 3x Hang Power Cleans (115/75#) 6x Push Press (115/75#) 12x Weighted Step Ups (24/20″ –...