Saturday (2021NOV20)- WOD

by | Nov 19, 2021 | WOD

Focus:4 x 500m Row 1:1 Rest WOD:E3MO3M x 420 Wall Balls 20/14lbs10 Med Ball Clean 20/14lbs20 KB Swings 24/16kg10/6cal Echo Bike Finisher:3 x 50m Sled Push Sprint*Drag Sled back and go again or Round Robin with...

Friday (2021NOV19)- WOD

by | Nov 18, 2021 | WOD

Focus:Box Squats5 x 3 WOD:10 Rounds 4 Muscle Ups6 DB Box Step Overs 50/35lbs8 Alt DB Snatch 50/35lbs Recovery:10minLight Row or...

Thursday (2021NOV18)- WOD

by | Nov 17, 2021 | WOD

Focus: Handstand & T2B Work2 Rounds20 Pike Shoulder Taps3-6 Kip to L (Progress toes closer to the bar)10 Scap Push-Upsthen 5min Handstand walk practice WOD:5 Rounds 10 HSPUs30 Double Unders10 T2BRest 1min Between Rounds Accessory:3 x 10DB Negative...

Wednesday (2021NOV17)- WOD

by | Nov 16, 2021 | WOD

Focus: Sumo Deadlift 5 x 5   WOD: 20min EMOM Min 1: Sumo Deadlift High Pull 95/65lbs Min 2:  Lateral Burpees Over Bar Min 3: Strict Pull-Ups Min 4: Bike Calories Min 5: Rest   Recovery: 10min Body...

Thursday (2021NOV11)- WOD

by | Nov 10, 2021 | WOD

Focus:10min EMOM1 Hang Snatch + 1 Snatch WOD:21min AMRAP11 Hang Power Snatch 75/55lbs11 Burpees11 Thrusters 75/55lbs11 Pull-upsFirst 11min in Silence Accessory:3 x 10DB CurlsSkull...