Monday (2021MAR08)- WOD

Focus: Banded DB deadlifts4x65s descent WOD: 3 Rounds20 DB Deadlifts 50/30lbs20 Kettlebell Swings 32/24kg20 DB Front Squats 50/30lbs20 Burpees20 Chest to Bar Pull Ups20 Box Jumps over 20″20 Dumbbell Squat Cleans 50/35lbsRest 2 min Recovery:1000m bike or 800m...

Saturday (2021MAR06)- WOD

Focus: Complex 10 min EMOM4 Push Press4 Front Squats2 Thrustersuse DBs WOD: “Ellen”3 Rounds20 burpees21 DB Snatches 50/35lbs12 DB Thrusters 50/35lbs*Use a single dumbbell on the snatches and a pair for the...

Friday (2021MAR05)- WOD

Focus: EMOM x 8Chose snatch or C&J1 Pull1 Hang pull1 Hang power 1 Hang3 Snatch or 3 C&J (Based on which WOD done below)WOD: “Grettel”10 Rounds3 Clean and Jerks3 Burpees Over the BarOr”Ingrid”10 Rounds3 Snatches 135/95lbs3 Burpees Over...

Thursday (2021MAR04)- WOD

Focus: Back Squat6x3Build to a difficult 3 reps WOD: 3 min AMRAP10 Alt Db Pull Thrus 35/2015 Sit-Ups20 Box Jump Overs Rest 3 Min 3 min AMRAP10 Butt Slap Burpees15 C2B Pull-Ups 20 Alt DB Snatches Accessory3x15 DB RowsDB CurlsDB...

Wednesday (2021MAR03)- WOD

Focus: 8 Min Tabata AlternatingWall Ball 20/14Kettlebell Swing 2/1.5 Rest 4 minutes then directly into wod WOD:  Endurance2 Rounds3 min Row Moderate pace1 min rest2 min row’ (500m Pace) 30 sec rest1:30 min row (500m sprint pace)1 min rest1 min row All out...