Wednesday (2021JAN20)- WOD

by | Jan 19, 2021 | WOD

Focus: Pull-up PracticeComplex – EMOM x61 Strict4 kip swings2 kipping pull ups2 C2B WOD: 12 min cap500m  Row Buy in”Dirty Fran”21-15-9Reverse Lunge KB Thrusters 16/12kgChest to Bar Pull-ups500m Row Buyout Accessory : 3 sets of20 hamstring curls20 alt...

Tuesday (2021JAN19)- WOD

by | Jan 18, 2021 | WOD

Focus: Strict HSPU/ SquatEmom x 10Min 1: 2-4 reps HSPU strictMin 2: 7 Back Squats WOD: 8 min Cap21-15-9Back Squats 225/155HSPUbetween each round 50 UB double unders Recovery:100 banded lat pull...

Monday (2021JAN18)- WOD

by | Jan 17, 2021 | WOD

Focus: Snatch complex x 6 sets4 Power Snatch4 OHS4 Hang Power Snatch WOD: 5x 3 AMRAP w/ 1 min rest15 Hang Power Snatch 95/6510 Dips5 Devil Press 35/20 Finisher3 Rounds10 DB plank pull through10 cal Assault10 Push...

Saturday (2021JAN16)- WOD

by | Jan 15, 2021 | WOD

Focus:3x5 Sumo Deadlift5 Sumo Deadlift-Shrug Slow5 Sumo Deadlift-Shrug Fast5 Sumo Deadlift High Pullwork up to slightly heavier than WOD Weight WOD:3 Rounds30 Wall Balls 20/12#30 SDHP 75/5530 Box Jumps 20″30 Push Press 75/5530cal...

Friday (2021JAN15)- WOD

by | Jan 14, 2021 | WOD

Focus:12min EMOM Alt1- Z Press x 10 Heavy2- 30s Double Under Practice WOD:10 Rounds100m Run10 Deadlifts 155/105#5 HSPUs Recovery: Stretch1 min left archer stretch1 min left eagle stretch1 min left thread the needle1 min right archer stretch1 min right eagle stretch1...