Wednesday (2021SEP01)- WOD

by | Aug 31, 2021 | WOD

Focus:Landmine Presses3 x 10 (5/5)SuperSet with 15/15 Banded Tricep Ext. Review MedBall Cleans WOD:Fight Gone Bad Remix3 RoundsMedBall Cleans 20/14lbsBurpee Broad Jumps 4/3ftAlt DB Piston Press 35/20lbsDUsRest1min Per Movement Recovery:400m Medball Belly...

Tuesday (2021AUG31)- WOD

by | Aug 30, 2021 | WOD

Focus:Snatch Complex5 Sets- Heavy but Perfect1 Hang Pull1 Hang Power Snatch1 OHS1 Snatch Pull1 Power Snatch1 Snatch WOD:15-12-9Hang Power Snatch 65/45lbsPullupsthen12-9-6Power Snatch 95/65lbsC2Bthen9-6-3Squat Snatch 115/75lbs Muscle Ups Finisher:50cal...

Monday (2021AUG30)- WOD

by | Aug 29, 2021 | WOD

Focus:Squat Clean Cycle- Week 1 of 53 x 3 Clean Pulls @ 80%then3 x 3  Hi Hang Cleans @80%+ WOD:5 Rounds12 Deadlift 155/105lbs9 Ring Dips100m Sprint Recovery:10min Light Bike, Walk, or Light...

Saturday (2021AUG28)- WOD

by | Aug 27, 2021 | WOD

Focus:Kneeling Ab Roll Outs w/ Barbell5 x 5Try to Increase Distance each Set WOD:”Marying Barbara”5 Rounds10 HSPUs20 Pistols30 Pull-UpsRest 3min Between Rounds Recovery:Ice Bath with Nasal...

Friday (2021AUG27)- WOD

by | Aug 26, 2021 | WOD

Focus:Back Squat5 x 5 @ 75% WOD:For Time800m Run21 Shoulder 2 Overhead 95/65lbs400m Run15 Shoulder 2 Overhead 95/65lbs200m Run9 Shoulder 2 Overhead 95/65lbs Finisher:4x60m Shuttle Spring (10m at a time)100m Ski ErgRest...