Tuesday (2020NOV24)- WOD

Focus: 6min EMOMOdd: 4 Tempo Hip Extensions x3131 Even: 10 (5/5) SL Hip Bridges Heavy WOD: “Breaking Kalsu”For Time100 Thrusters 135/95#Every Break = 5 Burpees Recovery:10min Bike Recovery...

Monday (2020NOV23)- WOD

Focus: Deadlifts10-10-10-10Heavy But Perfect (~60-70%)WOD: 16min EMOM Alt.Odd: 15 UB Russian KB Swings 32/24kgEven: 30s Max Distance Heavy SB Carry AccessoryBanded Good Morning x 100...

Friday (2020NOV20)- WOD

Focus:review DB Snatch, 1 Arm C&J, RMU, GHD Sit ups WOD:Friday Mash-UpOn a 28 min running clock0:00 – 6:00 min9-7-5 reps for time of:Ring Muscle-up14-12-10DB Snatch 35/206:00 – 9:00min Rest9:00 – 16:00min21-15-9 reps for time of:Alternating 1 arm...

Thursday (2020NOV19)- WOD

Focus: DB Turkish Get upEMOM 61L/1Rdirectly into EMOM 68 Floor Press (heavy)  WOD: 3 Rounds30 Wallballs 20/1415 T2B200m Run Scale up: Go Unbroken or Heavy Wall Balls AccessorySquat Therapy4x4 wall squatmove as slow as possible without touching...

Wednesday (2020NOV18)- WOD

Focus: APRE3  Push Press WK6/850% of 3RM x 1075% of 3RM x 6100% of 3RM x MEAdjusted Wt. x MEadjust weight according to how many reps are made in first max rep set WOD:  14 Min EMOMMin 1: Max DUMin 2: 5 Strict HSPU Recovery:4 min Bike or light runthen100 banded...

Tuesday (2020NOV17)- WOD

Focus: Back Squat 10-10-10-10 WOD: 35 Back Squats 155/105lbs30 Cal Row 30 Back Squats 155/105lbs20 Cal Row25 Back Squats 155/105lbs10 Cal RowFinisher:Accumulate 3 Min in a...