Wednesday (2022AUG31)- WOD

Focus: Pistol Progressions3 Rounds for Quailty10/10 High Step Ups10 Candlestick Rolls10 Narrow (feet together) Squats WOD:Cindy or Mary 20 Min AMRAP5 Pull Ups Cindy / 5 HSPU Mary10 Push Ups Cindy / 10 Alt Pistols Mary15 Air Squats Cindy / 15 Pull Ups Accessory50...

Tuesday (2022AUG30)- WOD

Focus: 15 minutes to find 1 RM Clean & Jerk rest 5 minutes directly into WOD   WOD: 5x2min Amrap 1 min rest 5 Clean & Jerk 135/95 Max Bar Facing Burpees Score is burpees   Finisher 30 Sec on 30 sec off x 6 Max Cal Ski...

Thursday (2022AUG25)- WOD

Focus: 6 Sets 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Power Snatch 1 Snatch   WOD: 14 min AMRAP 21 Wall Balls 20/14lbs 15 Power Snatch 115/75lbs 9 T2B  ...

Tuesday (2022AUG23)- WOD

Focus: 10 min EMOM Min 1 – 3 – 5 Strict Pull Ups Min 2 – 30 sec Handstand Hold WOD: 5x2min Amrap with 1 Min Rest 35 DU 7 HSPU Accessory 50 Spanish Squats 50 Lunges 25 Calve Raises 25...

Monday (2022AUG22)- WOD

Focus: 5 Sets1 Deadlift1 Clean Pull1 Power Clean1 Clean1 Front Squat WOD:5 Rounds for Time10 Burpees over Bar’10 Hang Power Cleans 135/95500m Row Recovery:800m...