Wednesday (2022JAN26)- WOD

by | Jan 25, 2022 | WOD

Focus:Shoulder Press3 x 12-4 Warmups SetsthenSet 1- 85% x 1Set 2- 90% x 1Set 3- 95% x 1+ WOD:5 Rounds250m Row or 15cal Bike15 UB Wall Balls 20/14lbs10 Pull-Ups1min Rest Recovery:3min Child’s Pose2min Twisted Cross Left2min Twisted Cross Right3min Frog...

Tuesday (2022JAN25)- WOD

by | Jan 24, 2022 | WOD

Focus:3 Rounds30s Double Unders30s Rest30s Banded Russian Swings Heavy30s Rest WOD:For Time800m Run20 Alt DB Snatch 50/35lbs20 Burpees Over DB400m Run15 Alt DB Snatch 50/35lbs15 Burpees Over DB200m Run10 Alt DB Snatch 50/35lbs10 Burpee Over DB FinisherSki Erg5x30sec...

Monday (2022JAN24)- WOD

by | Jan 23, 2022 | WOD

Focus 2 Sets for Quality 5 Wall Walks 10 Rind Dips 5/5 KB Bottoms Up Presses   WOD: 21-18-15-12-9-6-3 KB Swings 32/24kg Push Ups   Recovery: 2min Childs Pose 2min Downward Dog 1min Cobra 1min Left Twisted Cross 1min Right Twisted...

Saturday (2022JAN22)- WOD

by | Jan 21, 2022 | WOD

Focus: Deadlift 7-7-5-5-3-3   WOD: 15min AMRAP Deadlift 225/155lbs 3-6-9-12-15-etc. Muscle Ups 1-2-3-4-5-etc. 250m Row   Finisher: For Time  50cal...

Friday (2022JAN21)- WOD

by | Jan 20, 2022 | WOD

Focus:Snatch Grip Push Press From Behind Neck3 x 52 Warm Up SetsthenSet 1- 55% x 5Set 2- 62% x 5Set 3- 65% x 5+ WOD:21-18-15-12-9-6Hang Power Snatch 75/55lbsBox Jumps 24/20″ Recovery:CrossOver...