Wednesday (2022JUL27)- WOD

Focus:Power Cleans5 – 5 – 5 – 5Build to heavy, drop down to workout weight WOD:12min AMRAP100m Run10 Wall Balls Unbroken 20/14lbs10 Power Cleans 115/75lbs Recovery:5min Ice Bath or Cold...

Friday (2022JUL22)- WOD

Focus:Box Squat3 – 3 – 3 – 3 WOD:16min AMRAP800m Run10 Shoulder to OH 155/115lbs10 Alt Pistols Finisher:For Time21-15-9cal Row12-9-6 Burpees Over...

Thursday (2022JUL21)- WOD

Focus:10min EMOMMin 1: 5 Ring Muscle UpsMin 2: 5-10 HSPUs WOD:Full Tabata of Each of the Following:Muscle UpsSit UpsHSPUsAir Squats Core:GHD Situps 3 x 10OrMed Ball Situps 3 x 10 Heaviest Med Ball...

Wednesday (2022JUL20)- WOD

Focus:Sumo Deadlift 5 – 5 – 3 – 3 – 3 WOD:For Time10 Sumo Deadlifts 265/175lbs30 Box Jumps50cal Bike70 Wall Balls 20/14lbs Recovery:5-10min Bike, Walk,...

Friday (2022JUL15)- WOD

Focus:Run 6 x 200mRest 30secs WOD:3 x 6min AMRAP5 Devils Press 50/35lbs25 Double Unders100m Farmer Carry 50/35lbsRest 2mins Between AMRAPs Finisher:For Time2 x 250m RowRest 30s...