by Emma Alwais | Sep 14, 2022 | WOD
Focus: 5 Sets 1 Deadlift 1 Hang Power Snatch 1 Power Snatch 1 Snatch 1 OHS WOD: 18 Min EMOM Odd: 3 Snatch 155/105 Even: 10 Box Jumps 24/20 Accessory 100 Banded Pull Aparts 50 Banded Lat oull downs 25/25 Banded tricep...
by Emma Alwais | Sep 14, 2022 | WOD
Focus: Beep Test Once eliminated Row or C2Bike until everyone is done WOD: 12 min AMRAP400m Run10 Push Ups20 Sit Ups30 Back Ext.
by Kevin Ogar | Sep 12, 2022 | WOD
Focus:3 Rounds10 Squat Therapy Squats100m Ski Erg (Increase Speed each Round)WOD:”Happy Birthday Stouty”For Time77 DU Buy In12 RDS13 Wall Balls9 CalBuy out 45 Burpees Finisher:Bring Sally Up w/ Empty...
by Kevin Ogar | Sep 8, 2022 | WOD
Focus: Overhead Squat2 – 2 – 2 – 2 – 2 – 2 WOD: 20 min AMRAP400m Run50ft DB Walking Lunge 50/35lbs3 Hang Squat Snatch 80% of 1RM10 Box Jumps Overs 24/20″5 Wall...
by Kevin Ogar | Sep 7, 2022 | WOD
Focus:Sumo Deadlift7 – 7 – 5 – 5 – 3 – 3 WOD: 15 min EMOMMin 1 – 10 SDLHP 75/55lbsMin 2 – 10 Wall Balls to 11″/10″ targetsMin 3 – 13/10 Cal...
by Kevin Ogar | Sep 6, 2022 | WOD
Focus: Smooth is Fast5x5 Power Clean & Push Jerk65%working all off 1 RM %’s WOD: 6 Rounds5 Clean & Jerk 135/952 suicide runs15ft, 30ft,...
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