Tuesday (2020SEP01)- WOD

Focus: Toes to Bar Skill BreakdownSet 1: Toes to PVC x 10 temop reps 3sup3sdnSet 2: 15 Strict Knee RaisesSet 3: 10 Kip swingsSet 4: 10 Kip Toes to L positionSet 5: 2xME set T2B WOD: AMRAP 1220 Db Alt Db Snatch 50/3510 Box Jump overs 24/20″10...

Monday (2020AUG31)- WOD

Focus: Rowing Skill reviewWOD: For Time:3000m Row300 Double Unders100 Burpees*partition as needed**Recovery:800m Light...

Friday (2020AUG28)- WOD

Focus: Tabata Left Arm1 length OH Walks w/slam ball/medball (waiter carry) imdediately intoTabata Right ArmOH Walk w/med ball WOD:  25 Dips50 Lateral hops 25 Medball Cleans50 Lunges25 T2B50 Medball OH Sit ups25 unbroken wallballs50 DUAccessory3 sets12 Banded Kneeling...

Thursday (2020AUG27)- WOD

Focus: DB Turkish Get upsE90sx71L/1 Rtry bottoms up*heavier than last time  WOD: 30min AMRAP10 Pullups10 Alt Single Arm Devil Press10 Alt Single Arm Thrusters200m Run*Modified from Cherie ChanRecovery:ROMWOD  1 min per side twisted cross2 min puppy stretch2 min Frog1...

Saturday (2020AUG29)- WOD

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th...