Friday (2020OCT07)- WOD

by | Oct 6, 2022 | 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

by | Oct 5, 2022 | 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

by | Oct 4, 2022 | 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)...

Tuesday (2022OCT04)- WOD

by | Oct 3, 2022 | WOD

Focus: Overhead Squat3 – 3 – 3 – 3 – 3 WOD: 20 Min AMRAP6 T2B9 Burpees12 Ground to OH with Plate 45/25200m Run Finisher2 Rounds500m RowRest...

Monday (2022OCT03)- WOD

by | Oct 2, 2022 | WOD

Focus: 8 x 250m Row Sprintsrest while partner rows WOD: 10 min AMRAP40 DU’s30 Alt V-Ups20 Walking Lunges10 Pull Ups Recovery:Spanish Squats x 100PlusBody Tempering for...

Monday (2022SEP26)- WOD

by | Sep 25, 2022 | WOD

Focus: 6 Sets1 Power Clean1 Push Jerk1 Split Jerk Build to workout weight WOD: E4MOMx512 Cal Row9 Jumping Lunges6 Power Cleans 155/105lbs3 Jerks 155/105lbs Recovery:10 Min Bike, walk or light...