Monday October 29th

By | November 8th, 2018|WOD|

A. Back Squat (work to tough set of 2 reps within 15 min ) B. 11 min AMRAP: Rx/Masters 55+ Rx+ 7 Strict Pronated Pullups [...]

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Sunday October 28th

By | November 8th, 2018|WOD|

5 sets of the below (take 1 full warm up set before counting) A1: Sumo Deadlift (10 reps ) rest :30 A2: Metcon (AMRAP - [...]

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Saturday October 27th

By | November 8th, 2018|WOD|

WOD:4 sets: 3 TGU/arm rest :30 15 Half kneeling banded cook chops rest :30 Metcon (AMRAP - Rounds and Reps) 2 person team with 1 [...]

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Friday October 26th

By | November 8th, 2018|Uncategorized|

WOD: A. Squat Clean. Split Jerk  (3 T& G . 1 Split Jerk) work to tough set within 15 min Metcon (Time) For time: 21-15-9 [...]

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Thursday October 25th

By | November 8th, 2018|WOD|

WOD: Pendlay Row (5 reps @ 30X1 x 5 sets rest 2m30) on rest perform 15 standing Lat Pull downs (1st option in video) https://www.youtube.com/watch?v=Rsw9rNCvnZo [...]

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Wednesday October 24th

By | November 8th, 2018|WOD|

WOD: A1: Deadlift (6 reps @ 3010 x 5 sets ) 100ft SA Suit Case Carry per arm immediately after rest 1 min A2: Metcon [...]

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Tuesday October 23rd

By | November 8th, 2018|WOD|

WOD: A. Strict Press . Push Press . Push Jerk  (1.2.6 -- work to tough set within 15 min) this is an unbroken set B. [...]

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Monday October 22nd

By | November 8th, 2018|WOD|

WOD: A1: Back Squat (work to tough set of 3) within 7 sets A2: Mixed Grip Wtd Strict Pullup (build to tough 3.3 cluster w/ [...]

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Sunday October 21st

By | November 8th, 2018|WOD|

WOD: EMOM x 15 min 1st min: 2 Turkish Get up /arm 2nd min: :20 Front Bridge + 10 mountain climbers/side 3rd minute: 12 RDLs [...]

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Saturday October 20th

By | November 8th, 2018|WOD|

WOD: In teams of 2 with equal work. 1 person works at a time 36 min CAP 4 rounds for time: 400m sandbag  (50/35) 200m [...]

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