Wednesday (2022OCT12)- WOD

Focus: Back Squat7 – 7 – 7   WOD: For Time 75 Back Squats 225/155every Rack 25 KB Swings 24/16kg   Finisher:DB Z Press3x1min On1min...

Tuesday (2022OCT11)- WOD

Focus: Death by Toe to BarBeginning with 1 T2B and increasing by 1 every min until the 12 min mark *If eliminated begin 5 – 10 Push upsevery min until the 12 min mark. * If doing hanging knee raises double thereps.   WOD: Strength DayBench...

Monday (2022OCT10)- WOD

Focus: Run4x400mRest 2 minutes between WOD: 2 Rounds200m Run28 Db Front Rack Reverse Lunges 21 GHD Sit ups14 Push Ups7 Ring Muscle Ups Recovery: 10min Stretch 2min Puppy Stretch 2min Seated Straddle 2min Child Pose 2min Cobra 1min Twisted Cross Left 1min Twisted Cross...

Friday (2020OCT07)- WOD

Focus: Death by Strict Pull UpsBeginning with 1 pull up and increasing by 1 every min until the 10 min mark *If eliminated begin 10 Air Squats every min until the 10 min mark. WOD: 24 min EMOMMin 1 – 2 x 3 Point Shuttle RunMin 2 – 10 Russian KB Swings...

Thursday (2022OCT06)- WOD

Focus:6 Sets 1 Deadlift1 Hang Power Clean1 Power Clean1 Clean Ring Dip Technique + Progressions   WOD: Elizabeth21 -15 – 9 Cleans 135/95Ring Dips   AccessoryMU...

Wednesday (2022OCT05)- WOD

Focus: Sumo Deadlift4 – 4 – 4 – 4 – 4 WOD: Fight Gone Bad 3 Rounds 1 min Wall Balls 20/141 min SDLHP 75/551 min Box Jumps 24/201 min Push Press 75/551 min Row 1 min Rest (17 mins)...