Friday (2020SEP18)- WOD

Focus:  Banded DB Dead lifts 4x6 building weight 5s down   WOD:   5 Rounds 15 Sumo DB Deadlift 50/35 12 Burpee lateral over DB   Accessory 3x 10 Sandbag Trunk Extensions 10 Heavy...

Thursday (2020SEP17)- WOD

Focus:  Squat Therapy 4 x 5 Tempo x3331 superset Z Press (seated kB press)  4 x 5 Tempo x 3s d, 3s up   WOD:  7 min AMRAP 21 Kb swing 24/16kg 14 Wall Balls 20/14# Rest 3 min 7min AMRAP 14 Kb Swing 7 Wall Balls 20/14#   Recovery:...

Wednesday (2020SEP16)- WOD

Focus: APRE3 Back Squat50% of 3RM x 1075% of 3RM x 6100% of 3RM x MEAdjusted Wt. x ME WOD:  For Time 10 min cap30/25 cal Ski Erg30 Burpee 30cal Bike Accessory3 Rounds20 TKEs20 Pulsing Spanish...

Tuesday (2020SEP15)- WOD

Focus: Snatch or cleanE2MOMx5 empty bar x10 50% x8 60% x6 70% x4 80% x 2WOD: Short Nancy3 rounds400m Run15 OH Squat 95/65# or FS*Sprint the 400m, Like actually Sprint Finisher:Dimmel Deads3 x...

Monday (2020SEP14)- WOD

Focus: Dipsset 1: 12 full reps lightSet 2: 6s top hold 6s bottom Hold 6 fullSet 3: 8 full reps with 3s decentSet 4: 6 full reps + WeightSet 5: 3 Heavy reps WOD: 11 min running clock1 min to get Max Muscle Ups9 Min amrap21 Shoulder 2 OH 115/75#15 GHD Situps9 Squat...

Saturday (2020SEP12)- Hero WOD

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort...