Thursday (2021JAN14)- WOD

by | Jan 13, 2021 | WOD

Focus: Squat Therapy 10 RepsTempo x4242Rest as Needed to Complete Well WOD: For Time2k Row100 Air Squats100 Push UpsPartition as Needed Finisher:As Few Sets As Possible100 Bandy Tris100 Sissy...

Wednesday (2021JAN13)- WOD

by | Jan 12, 2021 | WOD

 Focus: Nose & Toes4 x 45s or Max Effort *whichever comes first  WOD: 14min AMRAP100 Double Unders50 Slam Balls 40/30#10 Muscle Ups Accessory4 x...

Tuesday (2021JAN12)- WOD

by | Jan 11, 2021 | WOD

Focus: Speed Deadlift10 x 1Same Weight as Last week WOD;6 Rounds6 Front Rack Step ups 115/75#6 S2OH 115/75# Recovery:10min on Bike...

Monday (2021JAN11)- WOD

by | Jan 10, 2021 | WOD

Focus: SnatchEvery 90s x 61 Snatch Deadlift1 High Hang Snatch1 Hang Snatch1 Low Hang Snatch WOD: 3 Rounds15 Hang Power Snatch 95/65#15 C2B Pullups Accessory3 x12 Zottsman Curls12 Hip Extensions...

Saturday (2021JAN09)- WOD

by | Jan 8, 2021 | WOD

Focus:EMOM x 5 -empty Bar1 Snatch extension1 Scare crow1 snatch balance minute rest and loading EMOM x 52 Power Snatch 3 OHS WOD:Amrap 7mins3 Snatch 135/957 Pullups3mins RestAmrap 7mins3 Push Press 155/105#7 Ring Dips3mins RestAmrap 7mins3 Deadlifts 185/125#7 Air...