Friday (2022APR01)- WOD

Focus:Split Jerk 3 – 3 – 3 – 3 – 3 WOD:3 Rounds 3 Power Cleans 185/125lbs3 Front Squats 185/125lbs3 Jerks 185/125lbs30cal Echo BikeRest 1:1, Go Heavy but Unbroken, note your time for each round Finisher:100-75-50-25Double Unders*Each set should...

Thursday (2022MAR31)- WOD

Focus:15min EMOMHorizontal Rows3-5 Challenging or Elevated Ring Rows WOD:4 x 4min AMRAP w/ 1min Rest in Between4 Muscle Ups12 Wall Balls30 Double Unders Accessories:4 x 8Heavy DB Curlsthen 3 x 3Negative Curlsthen100 Banded Lat Pull...

Tuesday (2022MAR29)- WOD

Focus:Warm Up to 67-70%then Back Squat5 x 5 @ 67-70% WOD:16min EMOMOdd: 7 Clusters 115/75lbsEven: 10 Lateral Burpees Over Bar Finisher:50 Situps40 Core Twists30 Penguins20 Flutter Kicks10...

Monday (2022MAR28)- WOD

Focus:10min Rowing Technique Drills WOD:Each For Time12 x 250m Row w/ Partner*Rest while your partner Rows. Recovery:Spend some time to day in either a hot or cold bath or a cold...

Friday (2022MAR25)- WOD

Focus: Hang Squat Clean + Push Jerk 5 x (2+2) *Build to Heavy but Perfect   WOD: “Grace for Grace” For Time 30 Clean & Jerks 135/95lbs *World Purple Day is March 26th for Epilepsy   Finisher: E2MO2M x 6  Min 1: 100ft Backward Sled Drag Min 2:...