Tuesday (2019OCT22) – WOD

by | Oct 21, 2019 | WOD

Weightlifting:  Power Clean + Squat Clean @75% 1x(1+2) Power Clean + Squat Clean @80% 1x(1+2) Power Clean + Squat Clean @85% 1x(1+1)   WOD:  15x EMOM:  1x Squat Clean @80%1RM 2x 10M Shuttle Sprints 3x Lateral Burpees Over Bar   This is not alternating...

Monday (2019OCT21) – WOD

by | Oct 20, 2019 | WOD

Gymnastics:  10x EMOM (Alternating):  5x Strict Pull Ups 5x Strict Ring Dips   ADVANCED: Weighted Pull Ups & Weighted Ring Dips. If you add weight, all sets should be unbroken.    WOD: 5 Rounds:  30sAMRAP: DB Deadlift (2x50/35#) Rest 30 seconds 30sAMRAP:...

Saturday (2019OCT19) – TeamWOD

by | Oct 18, 2019 | WOD

WOD:  Teams of 2: 10 Rounds:  100M Run 10x Pull Ups 10x KB Swings (55/35#)   Teammates Alternate Movements. Example: T#1: 100M Run, T#2: 10x Pull Ups, T#1: 10x KB Swings, T#2 100M Run, T#1: 10x Pull Ups, T#2: 10x KB Swings,...

Thursday (2019OCT17) – WOD

by | Oct 16, 2019 | WOD

Weightlifting:  Power Snatch + Overhead Squat @75% 1x(1+2) Power Snatch + Overhead Squat @80% 1x(1+2) Power Snatch + Overhead Squat @85% 1x(1+1)   WOD: 12AMRAP: 100M Sandbag Carry (80/60#)  10x Sandbag-Over-Shoulder (80/60#) 6x Bar Roll...