Monday (2022APR11)- WOD

Focus:Warm Up to 70-75%thenBack Squat5 x 5 @ 70-75% WOD:E3MO3M x 4200m Run10 Box Jump Over 20″5 Bar Muscle Ups Recovery:800m Light...

Friday (2022APR08)- WOD

Focus:Strict Pull-Ups3 x ME WOD:”Barbara”5 Rounds20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air Squats Finisher:50cal Echo...

Thursday (2022APR07)- WOD

Focus:Run 4 x 400mrest 2min between runs WOD:4 x 3min AMRAP w/ 1min Rest in Between5 Medball Cleans5 Burpees Over Ball30 Double Unders Accessories:3 x 10Dumbbell Hammer CurlsDumbbell...

Wednesday (2022APR06)- WOD

Focus:Banded Shoulder Press5-5-5-5-5 WOD:6min AMRAP15/12cal Echo Bike10 HSPUsRest 4min6min AMRAP15/12cal Echo Bike10 Knees 2 Elbows Recovery:400m Sled...

Tuesday (2022APR05)- WOD

Focus:Sumo Deadlift5-5-5-5-5 WOD:”Fight Gone Bad”3 Rounds1min Wall Balls 20/12lbs1min SDLHP 75/55lbs1min Box Jumps 24/20″1min Push Press 75/55lbs1min Row For Calories1min Rest Finisher:2min AMRAP3 Air Squats3 Burpees3 Push...