Friday September 28th

By | October 18th, 2018|WOD|

WOD: A1: Front Squat (4 reps @ 40X1 x 5 sets rest 1 min )  A2. Wtd Supinated Ring Pullups (4 reps x 5 sets [...]

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Thursday September 27th

By | October 18th, 2018|WOD|

WOD: A1: Deadlift (6 reps @ 40X1 x 4 sets ) rest 1 min A2: Glute Bridge DB Floor Press (8 reps @ 40X1 x [...]

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Wednesday September 26th

By | October 18th, 2018|WOD|

WOD: -4 person teams with 2 people -working at a time -Complete Each Station and move on from there -Partners may split however they feel [...]

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Tuesday September 25th

By | October 18th, 2018|WOD|

WOD: A. DA - DB Single Leg RDL (8 reps/leg @ 2011 x 4 sets ) rest 1 min b/t movements and alternate B. Seated [...]

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Monday September 24th

By | October 18th, 2018|WOD|

WOD:  A. Alt back rack forward lunge + back squat (5/5 + 5 x 5 sets rest 1 min) Alternate bt barbell and sa DB [...]

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Saturday September 22nd

By | October 8th, 2018|WOD|

WOD: Rx 100 Box Jumps 24"/20" 100 KB swings @ 24kg/16kg 100 Full stand burpees 100 Thrusters @ 55lb/35lb Rx+ 100 Box Jumps 30"/24" 100 [...]

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Friday September 21st

By | October 8th, 2018|WOD|

WOD: A. Power Clean (take 1 rep every :80 x 9-10 sets ) start blank bar end at max B. EMOM x 20 min 1st [...]

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Thursday September 20th

By | October 8th, 2018|WOD|

WOD: A. Front Squat (work to 1rm with 7-8 sets ) B. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups rx women [...]

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Wednesday September 19th

By | October 8th, 2018|WOD|

WOD: Every 2 min x 7 sets 5 DL @ 95lb/65lb 5 HPC @ 95lb/65lb 5 Full stand burpee 5 Box jumps 24"/20" 5 Wall [...]

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Tuesday September 18th

By | October 8th, 2018|WOD|

WOD: A. Split Jerk (work to 1rm within 7-8 sets) use 15 min B. Rx 12 min AMRAP Wall Walks, 1,2,3,4... Pullups, 2,4,6,8... Run 100m [...]

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