Saturday (2021SEP25)- WOD

by | Sep 24, 2021 | WOD

FocusRow Practice3x10 Arms Only Pulls10 Arms & Hips10 Quarter Slides10 Full Strokes- SLOW10 Full Strokes- Fast Out, Slow in10 Full Strokes- Full SpeedRest 1min WODFor Time2k Row100 Abmat Situps1k Row50 KB Swings 32/24kg SkillHandstand Walk10-15min...

Thursday (2021SEP23)- WOD

by | Sep 22, 2021 | WOD

Focus P1- 0 Strict Pull-ups 5 Sets of 15sec Active Hang on the Bar, then 5 Challenging Ring Rows. Hold 2 countat the top   P2- 1 Strict Pullups Tabata kipping rocks (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. If you can...

Wednesday (2021SEP22)- WOD

by | Sep 21, 2021 | WOD

FocusLandmine Presses3 x 10 (5L/5R) Super Set w/ 5 Squat Therapy Squats Then SDHP Review WOD“Fight Gone Bad”3 Rounds- 1min per StationWall Balls 20/14lbsBox Jumps 20”Push Press 75/55lbsRow for CaloriesRest Recovery800m Walk Or400m Sled...

Tuesday (2021SEP21)- WOD

by | Sep 20, 2021 | WOD

Focus6min EMOM Alt3 TnG Power Snatch *Build Heavier than WOD3 Kneeling Muscle Up Transitions WOD10 Rounds3 Snatch 135/95lbs3 Muscle Ups*Scale 3 Pullups + 3 Dips Finisher3x 5 Super Slow Sotz Press100 Banded...