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...

Friday (2020SEP11)- WOD

Focus: Snatch Complex EMOMx71 Pull1 Hang Snatch1 High Hang Snatch2 Snatch1 Snatch Balance Tech work first before weight, FIND A WORKOUT WEIGHT WOD:  911Background: This tribute workout is dedicated to the victims and survivors of the 9/11 attack at World Trade Center...

Thursday (2020SEP10)- WOD

Focus: 6x200m run rest 1:1  WOD: For time250 Double unders50 BURPEES25  POWER CLEANS 115/75**partition any way Recovery:Rom WOD1 min puppy stretch1 min cross shins L/R2 min frog1 min twisted cross stretch...

Wednesday (2020SEP10)- WOD

Focus: APRE6 Back Squat WEEK 350% of 6RM x 1075% of 6RM x 6100% of 6RM x MEAdjusted Wt. x ME   WOD: 10 min Amrap3 DB Hang Cleans 50/356 Push ups9 DB step up and over 50/35Recovery:3 min light run or...

Tuesday (2020SEP08)- WOD

Focus: Sh.Pressset 1: 12 full reps lightSet 2: 6 half top 6 half bottom 6 fullSet 3: 8 full reps with 3s decentSet 4: 6 full repsSet 5: 3 Heavy reps WOD: E4MOMx415/12 Cal Row10 Lat Burpees over bar5 Hang Power Clean 135/95 Finisher:15 sec on 45 sec off x5Max cal...