Saturday (2019AUG24) – WOD

WOD:In Teams of Two Complete for Time-Partner 1 Works on100 Back Squats 155/105$150 GHD Situps100 Pull Ups150 Double Unders (Each) Partner 2-100m Stone Belly Carry 115/70#*NO DROPPING THE STONES OUTSIDE!!!!!**Switch with Partner 1 every 100m...

Friday (2019AUG23) – WOD

WOD:4 Rounds15 DB Deadlifts 50/35#400m RunRest 3mins*Modified from a Pat Sherwood Workout Core Stability:6 Rounds10 Heavy Seated Wall BallsME L-SitRest 2...

Wednesday (2019AUG21) – WOD

Strength:Front Squat @ 70% x 5r x 2sFront Squat @ 75% x 3r x 3s Accessories:10min EMOM (Alt)Push Press @ 70% x 5r x 2sPush Press @ 75% x 3r x 3swithBack Rack Lunges- Medium Weight x 5r x 2s (each leg)Back Rack Lunges- Medium Weight + x 3r x 3s (each...

Tuesday (2019AUG20) – “Elizabeth”

“Oh no! Ring Dips!” – Duke Gymnastics:10min EMOM1-3 Muscle Ups for Technique not for Reps*If you don’t have Muscle Ups you will be working on Strict Muscle Up Transitions that can be scaled for all strength...