Saturday (2022JAN01)- WOD

Focus:20mins to Find a Heavy Double of your Favorite Olympic Lift WOD:For Time10 Reps of Lift above 50%10cal Row/Bike/Ski15 Reps of Lift above 50%20cal Row/Bike/Ski20 Reps of Lift above 50%30cal Row/Bike/Ski25 Reps of Lift above 50%40cal Row/Bike/Ski Skill or...

Thursday (2021DEC30)- WOD

Focus:Bulgarian Split Squats10-10-10-10 Weighted Step Ups10-10-10-10 DB Glute Bridges10-10-10-10 WOD:25min ClockIn the first 10min Window50/40cal Echo Bike30 Jumping Pull-ups20 DB Box Step Overs 35/20lbsIn Remainder of the Time AMRAP10m Shuttle SprintsRest 5mins10min...

Wednesday (2021DEC29)- WOD

Focus:Sumo Deadlift7-7-5-5-3-3 WOD:25min EMOMMin 1- Sumo Deadlift High Pulls 95/65lbsMin 2- T2BMin 3- PistolsMin 4- Double UndersMin 5- Rest Accessory:Accumulate 5mins in a...

Tuesday (2021DEC28)- WOD

Focus:8min EMOM3-7 Strict Pull-Ups WOD:For Time10 Bar Muscle Ups15 Box Jumps 24/20”20 Push Ups25 KB Swings 24/16kg30 Wall Balls 20/14lbs25 KB Swings 24/16kg20 Push Ups15 Box Jumps 24/20”10 Bar Muscle Ups Recovery:2min Saddle Stretch1min Straddle Stretch2min Frog...