Monday (2022MAY16)- WOD

Focus:10min EMOM3-5 C2B or Bar Muscle UpsWOD:”Michael”3 Rounds800m Run50 Hip Extensions50 Sit Ups Finisher:30 Burpees for...

Friday (2022MAY13)- WOD

Focus:Clean Complex x 51 Clean Pull1 Low Hang Clean1 Mid Hang Clean1 Hi Hang Clean1 Power Clean1 Full Clean2 Front SquatsDon’t Drop the Bar WOD:14min AMRAP (10 to 1 to 10)Hang Power Clean 115/75lbsHSPUs Skill:Banded Chest to Bar or Banded Bar Muscle Ups5 sets of...

Thursday (2022MAY12)- WOD

Focus:WOD Prep3 Sets10 DB Push Press10 Alt Single Arm OH Reverse Lunge5 Box Jumps WOD:4min AMRAP10/7cal Bike10 Lateral Box Jump OversRest 2mins4min AMRAP30 DUs10 Alt Single Arm KB OH Reverse LungeRest 2min4min AMRAP12/9cal Row50ft Sled Sprint or 100m SprintRest...

Wednesday (2022MAY11)- WOD

Focus:10min Pacing @60-70% Choose different machine from last week WOD:Bench Press 10 – 1 – 10 – 1 – 10 – 1Start at 50-60% on the 10’sStart at 80-90% on the 1’sTry to Build throughout the sets of 10’s and...

Tuesday (2022MAY10)- WOD

Focus:4 x 200m SprintRest 1:1 WOD:For Time400m Run100 Air Squats80 KB Swings 24/16kg60 Wall Balls 20/14lbs40 Push Ups20 Burpees Over Med Ball400m Run FinisherTabata Double UndersTabata Flutter...