Friday (2019JUL26) – WOD

by | Jul 25, 2019 | WOD

Weightlifting:  20 Minutes:  3 Attempts at 1RM Snatch 3 Attempts at 1RM Clean & Jerk   WOD: 10AMRAP: 100M Wallball Run (20/14#) (50M Right Shoulder/50M Left Shoulder) 10x Knees-to-Elbows 10x Push...

Thursday (2019JUL25) – WOD

by | Jul 24, 2019 | WOD

WOD:  5 Rounds: 10x Sandbag Cluster + Back Squat + Push Press (60/40#) 10x Sandbag Box Step Overs (60/40#) (24/20″)   WOD is from Coach Missy.    Recovery:...

Wednesday (2019JUL24) – WOD

by | Jul 23, 2019 | WOD

Gymnastics:  Bar Dips @1122 Tempo (5x5)   WOD: 20x Hang Power Snatches (115/75#) 500M Row 15x Hang Power Snatches (135/95#) 500M Row 10x Hang Power Snatches...

Tuesday (2019JUL23) – WOD

by | Jul 22, 2019 | WOD

Strength: Barbell Split Squat (1x20) – 10 Each Leg WOD: 6AMRAP: 6x Front Squats (205/135#)12x Lateral Stick Jumps (24/20″)24x Double UndersRest 2 Minutes. 6AMRAP: 6x Front Squats (205/135#)12x Lateral Stick Jumps (24/20″)24x Double Unders Front Squat...

Monday (2019JUL22) – WOD

by | Jul 21, 2019 | WOD

Strength:  Barbell Row @1122 Tempo (5x5)   WOD:  5 Rounds (E4MO4M): 300M Run 12x Double KB Clean & Jerk (45/26#) 12x Burpees   Score is the Slowest Round...