Tuesday (2022FEB01)- WOD

Focus:12min EMOMMin 1- 45s HS Walk or Free Standing HS Hold or HS Hold on WallMin 2- 3-5 Strict Pull-Ups (weighted if possible)Min 3- 5 Squat Therapy Squats Tempo x5351Min 4- 5-7 Jumping Bar MUs WOD:2 Rounds50 Air Squats40′ HS Walk30 Pull-Ups20 Burpees5 Bar...

Monday (2022JAN31)- WOD

Focus:Back Squat7-7-7-7Super Set withBanded DB Deadlifts: Tempo x51525-5-5-5 WOD:”Karen”For Time150 Wall Balls 20/14lbs RecoverySpanish Squats x100Plus5mins of Body...

Saturday (2022JAN29)- WOD

Today’s workout is for our friend Roger Shingledecker, Husband of Rebecca Shingledecker (friend and neuro Games competitor alongside Shannon). Roger passed away January 7, 2022 after suffering cardiac arrest at the end of December 2021.  Roger was an amazing...

Friday (2022JAN28)- WOD

Focus:Front Squat7 – 7 – 5 – 5 – 3 – 3 WOD:For Time50 DB Squat Cleans 50/35lbs100cal Bike*Partition as Needed Recovery:Foam Roll/Body Tempering- 10minsLatsHamstringsGlutes/Low...

Thursday (2022JAN27)- WOD

Focus:Hang Power Snatch + OHS + Snatch5 x (1+1+1)*Building Each Set WOD:20min EMOM1 Snatch @ 80% of 1RM or Above Skill5-10mins Rope Climb...