WOD – Week of Feb 27-Mar 3

by | Feb 27, 2023 | WOD

MONDAY Focus: Press Complex x 4 1 Strict Press 5 Push Press WOD: E4MOMx4 200m Run ME unbroken Push Press 135/95 Score Total Push Press reps TUESDAY Focus: Bench Press 5-5-5-5-5 Build to a heavy 5 WOD: For Time: 2KM Row WEDNESDAY Focus: Back Squat 15-15-15 WOD: For...

WOD – Week of Feb 20-25, 2023

by | Feb 19, 2023 | WOD

MONDAY Focus: Snatch Complex x5 1 Power Snatch 3 OHS 1 Snatch Builting to Workout weight WOD: For time: 30 OHS 115/75 60 DU 20 OHS 60 DU 10 OHS 60 DU TUESDAY Focus: Deadlift 4 – 4 – 4 – 4 – 4 super set with 4-6 rep T2B progressions Set 1...

WOD – Week of Feb 13-17, 2023

by | Feb 12, 2023 | WOD

  MONDAY Focus: Death by Kipping Pull Ups 1 Pull Up, increase by 1 rep every minto the 12 min mark. kip swings if you don’t have a kippingpull up (double the reps) WOD: 21 – 15 – 9 MedBall Cleans 20/14Sit Ups w/ MedBall TUESDAY Focus:Turkish Get...

Thursday (2022NOV03)- WOD

by | Nov 2, 2022 | WOD

Focus:Rope Climb Technique WOD: For Time:3 – 6 – 9 – 12 – 9 – 6 – 3Devil Press 35/20Wall Balls 20/14C2B Skill or BalanceAccumulate 2mins per sideFront ScaleBack...

Tuesday (2022OCT25)- WOD

by | Oct 24, 2022 | WOD

Focus: OHS w/ 3 second pause at the bottom3 – 3 – 3 – 3 – 3   WOD: For Time:21-15-9Power snatch @75/55Wall Balls @20/14* before each set perform 100 DU   Accessories:Banded Good Mornings x 100Pulsing Spanish Squats x...

Thursday (2022OCT20)- WOD

by | Oct 19, 2022 | WOD

Focus:Front Squat5 – 5 – 5 – 5   WOD: Med Ball Madness16 Min Amrap12 Unbroken Wall Balls10 Medball Cleans8 Medball overhead Sit ups6 Medball Plank Pull thoughs100m Medball RunWeight 30/20lbs   Accessories: 100 Banded Lat Pull-Downs  ...