Wednesday January 17th

By | January 30th, 2018|WOD|

WOD: A. Turkish Get Up (ke 2 unbroken reps every :60 x 10 sets ) start light end heavy *alternate arms per min (5 sets [...]

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Tuesday January 16th

By | January 30th, 2018|WOD|

WOD: A. high hang squat snatch (3-2-1-3-2-1, 1:30 min) (take 3 warm up sets before you start) B. 10 sets @ high effort: 1 min [...]

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Monday January 15th

By | January 14th, 2018|WOD|

WOD: A1. Back Squat @ 20X1, 2 reps x 7 sets rest 1 min A2. Wtd Strict Pronated Pullups, 2 reps x 7 sets rest [...]

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Tuesday January 16th

By | January 14th, 2018|WOD|

WOD: A. High Hang Squat Snatch, 3-2-1-3-2-1, 1:30 min (take 3 warm up sets before you start) B. 10 sets @ high effort: 1 min [...]

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Saturday January 13th

By | January 14th, 2018|WOD|

WOD: A. 12 min AMRAP: 8 deadlift @ 225lb/155lb 12 box jumps - 24"/20" 16 cals on Rower *Rx 205/145lb *Masters 55* 185lb/125lb + 8 [...]

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Friday January 12th

By | January 14th, 2018|WOD|

WOD: *Perform this workout on a running clock: 0-13 min F Squat 13-26 min C&J 30-36 min Metcon A. 0-13: Front Squat (@ 20X1, build [...]

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Thursday January 11th

By | January 14th, 2018|WOD|

WOD: A. EMOM x 28 min 1st min: 9 Hspu 2nd min: 35 Double Unders 3rd min: 12/9 Cals on ski erg 4th min: 9 [...]

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Wednesday January 10th

By | January 14th, 2018|WOD|

WOD:   A. DB Muscle Snatch (Build to a tough touch and go 3 reps/arm ) within 10 minutes Metcon B. 8 min AMRAP: 3,6,9,12 [...]

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Tuesday January 9th

By | January 14th, 2018|WOD|

WOD: A. Power Snatch (Take 15 min to build to solid Power Snatch ) B. 9 sets @ high effort: 3 bar muscle-ups (6 CTB [...]

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Monday January 8th

By | January 14th, 2018|WOD|

WOD: EMOM x24 min Back Squat (4 reps on the minute- start light build heavy ) @ minutes: 0,2,4,6,8,10 Squat Clean (3 T&G - start [...]

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