Saturday (2020JUN13)- WOD

WOD:in Teams of 2+For Time300cal Echo BikeandMax Effort Reps of Thrusters 155/105# and Slam Ball over Shoulder 40/30#Reps of Thrusters and Slam Balls must equal each other at end of Echo Bike Cals1 Person on Echo Bike and 1 Person Working on reps at a...

Friday (2020JUN12)- WOD

Warm-up:Dynamic warm upTabata formatFrankensteinsButt KickersHigh KneesSquat JumpsBurpee Lat HopsPike Push UpsTuck jumpsPVC OHS Focus: EMOM 6Snatch pullHigh hang snatchHang snatch 1 ” below the kneeSnatch  WOD:  30 Mins4 min Amrap9 Snatches 95/656 Box Jump...

Thursday (2020JUN11)- WOD

“Coach that workout was horrible!!”-Chuckles Warm-up: 4 rds10 Good mornings10/10 SLRDL10 Cossack Squat (5/5) 5 tempo push ups 3-3-3Focus: Sumo Deadlift7x3 Superset with 3-5 strict pull ups  WOD: 5 Rounds for Time10 Sumo Deadlift High Pull 95/6510 Push...

Wednesday (2020JUN10)- WOD

Warm-up: Shoulder mobilityCalve roll outHamstring roll out 5 min AMRAP10 Jumps squats5 Push ups5 Pull ups10 Sit ups Focus:EMOM 161: 30 sec Headstand2: 20 sec DU/SU3: 40 sec Front scale L/R 20 sec4: 40 sec Back scale L/R 20 sec DU drill review WOD:  9 Min Amrap100 Foot...

Tuesday (2020JUN09)- WOD

Warm Up:3 rds30 sec lat hops30 sec Air squats30 sec plank sh. taps30 sec Glute bridges1 min rest Focus: Bulgarian split squats 5x10super set with 5x 5 pike push ups WOD: 4 Rounds for Time50 Foot Overhead Walking Lunge 95/6525 GHD Sit Ups Recovery:coach led...