Wednesday (2019OCT16) – WOD

by | Oct 15, 2019 | WOD

WOD:  3 Rounds:  21x GHD Sit Ups  15x CTB Pull Ups 9x Clean & Jerks (155/105#)   Core Stability: 3 Rounds:  50M KB Front Rack Carry (2x70/55#) 15x Hip...

Tuesday (2019OCT15) – WOD

by | Oct 14, 2019 | WOD

WOD:  800M Run (Buy-In) 4 Rounds:  10x DB Box Step Overs (35/25# – 24/20″) 10x Toe-to-Bar 10x Burpee Box Jump Overs (24/20″) 10x Devil Presses (35/25#) 800M Run (Buy-Out)   Gymnastics:  Spend 5-10 Minutes Working on a WEAKNESS. Specifically,...

Monday (2019OCT14) – WOD

by | Oct 13, 2019 | WOD

Strength:Deadlift (5x3) – Heavy Strength Accessories: 10x EMOM (Alternating): Push Press @80% (2x2)Push Press @85% (2x1)Push Press @90% (1x1)Back Rack Lunges (2x3Each) – HeavyBack Rack Lunges (2x2Each) – HeavierBack Rack Lunges (1x2Each) –...

Saturday (2019OCT12) – WOD

by | Oct 11, 2019 | WOD

WOD:Teams of 2For Time3 RoundsP1- 20cal AirDyneP2- OH Plate Hold 45/25#rest 3mins3 RoundsP1- 50 Double UndersP2- Bar HangRest 3mins3 RoundsP1- 200m Farmer Carry 16/12kgP2- Plank Hold*P1 can only work when P2 is holding their...