Thursday (2021APR01)- WOD

Focus: 4x200m runrest 1:1 WOD: Hinshaw Classic Row Workout300m mod, 100m hard, 100m easy, 100m sprint, rest 30 sec300m mod, 200m hard, 100m easy, 100m sprint, rest 45 min300m mod, 300m hard, 100m easy, 100m sprint, rest 1:00 min300m mod, 400m hard, 100m easy, 100m...

Wednesday (2021MAR31)- WOD

Focus: E90 x6Snatch1 Snatch extension3 Hang power Snatch3 OHS1 Snatch balance WOD:  For Time:9 Snatches 135/95lbs100 DU15 Snatches 115/75lbs100 DU21 Snatches 95/65lbs100 DURecovery:3 min Pigeon L/R2 Min Butchers block3 Min...

Tuesday (2021MAR30)- WOD

Focus: Weighted pull ups3 x 3 super set with20 banded glute bridges WOD: 3 Rounds15 Wall Balls (unbroken) 20/14#10 Burpee Box Jumps 20″10 Chest to Bar Pull Ups Finisher10 RoundsHollow Hold30 Sec On/30 Sec...

Monday (2021MAR29)- WOD

Focus:  E3MOMx3Back Squatuse 90% of your 1 RMexample if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 5 reps @ 65%Set 2: 5 reps @ 75%Set 3: 5+ reps @ 85% (max set)  Then 5 sets building to wod weight2 Power Cleans1 Hang Cleans1 Clean2...

Saturday (2021MAR27)- WOD

Focus: 10min EMOMA- 5/leg KB RDL- Staggered StanceB- 3 Squat Therapy Squats Tempo x3331 WOD: 5 Rounds800m Run50 Russian Swings 32/24kg50 Air Squats Finisher5 rds30 sec air bike1:30...