Thursday (2020JUN25)- WOD

Warm-up:  3 min amrap 3 push up 6 jump squat 3 squat pass thrus   3 x burgener skill transfer   Focus:  Snatch 6 sets 1 Hang Squat Snatch  2 OHS    WOD:  On a 11 min clock complete Isabel – Deep 30 Squat Snatch 45/35 then Amrap the remainder  50m shuttle,...

Wednesday (2020JUN24)- WOD

Focus:EMOM 10Odd: 10 Bulgarian Split Squats (5/5)Even: 7-10 Elevated ring Rows or 3-5 RMU WOD:  12 Min AMRAP9 Burpees6 Hanging Hip Touches3 Broad Jumps100m Run Finisher:5 x 1 Min Plank...

Tuesday (2020JUN23)- WOD

Warm-up-30 secs of eachCat & Cow StretchPigeon stretch LDragon Stretch LFrogDragon Stretch RPigeon stretch RStanding StraddleFrankenstein kicksBut kicksHigh kneesSuper mariosSkater Hops Focus: Bent Over Row5 x 3Superset with Goblet...

Monday (2020JUN22)- WOD

Warm-Up400m Runthen 3 rds5 Tuck Jump5 Squat Jump5 PVC Sotz Press5 pass thru forward grip5 Pass thru reverse grip5 Scap retract Focus:7 Min EMOM1 Deadlift2 Hang CleansJerk DrivePush JerkSplit Jerk WOD:  22 minutes9 min AMRAP9 Hang Squat Cleans 75/55#9 Jerks 75/55#9...

Saturday (2020JUN20)- Strongman WOD!

4 Event Strong Man Saturday Event 1: Slam Ball Over Box x 4 Attempts for Fastest Attempt Increasing weight to 60/48 Inch Box Weights: 12/10-14/12-20/14-30/20-40/30 Event 2: Max Distance Med Ball Overhead Throw 30/20# x 3 Attempts Event 3: 100m Body Weight Sled Pull...