Tuesday (2020JUL14)- WOD

by | Jul 13, 2020 | WOD

Focus:Row Prep10min Row Technique WorkThen6min EMOMEven: 15/12calsOdd: 16 Bird Dogs w/ 2sec Hold WOD:For Time5k Rowor10k Bikeor5k Ski Erg Recovery:ROMWOD2min Pigeon (1min L/R)2min Twisted Cross (1min L/R)2min Puppy2min...

Monday (2020JUL13)- WOD

by | Jul 12, 2020 | WOD

Focus: 20minsBack Squat 10min E2MO2MBuilding/Warmup Sets of 9-7-7-5-5Immediately into10min E2MO2M5 Back SquatsBuilding or same Load, must be heavy. Think above 85%  WOD:For Time50 Back Squats at 4th Back Squat weight5 burpees every Re-Rack*10min Time Cap Accessories:3...

Friday (2020JUL10)- WOD

by | Jul 9, 2020 | WOD

Focus: 20 min cap (Aim for 2:00 min runs) 4x400m rest 1:1Run WOD:  14 min capFor Time:50 Lateral Hops 25 Front Squats 95/65#25 Push Press 95/65#50 Russian Twists20 Front Squats 95/65#20 Push Press 95/65#50 Mountain Climbers15 Front Squats 95/65#15 Push...

Thursday (2020JUL09)- WOD

by | Jul 8, 2020 | WOD

Warm-up: 3-4 rds10 reps eachSit upPike push upRing rowJump squat Focus: 5rds5 Strict Pull Ups5 Db Hammer Curls5 DB Bent Rows WOD: 18 mins3x4 min Amrap  2 min rest btwn3 Devil Press 35/206 DB Step Up & Over 20″9 C2B Pull UpsRecovery:Body...