Wednesday February 13th

By | February 19th, 2019|WOD|

A1: Zombie Squats  (6 reps @ 30X1 x 5 sets rest :45) A2: Single arm dumb bell row (10 reps/arm @ 30X1 x 5 sets [...]

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Tuesday February 12th

By | February 19th, 2019|WOD|

WOD: A. Split Stance Romanian DL  (8 reps/leg x 5 sets rest :60) B. Seated DB Arnold presses (10 reps x 5 sets rest :60) [...]

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Monday February 11th

By | February 19th, 2019|WOD|

WOD: 021119 A1: Alternating Front Rack Barbell Lunge (6 reps/leg x 5 sets rest :60) A2: Pendlay Row (10 reps @ 20x0 x 5 sets [...]

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Sunday February 10th

By | February 19th, 2019|WOD|

WOD: A. Emom x 10 min (skill) 1st min: 1-5 BMU 2nd min: 3/3 pistols (use kb if possible Rest 7 min B. Emom x [...]

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Saturday February 9th

By | February 19th, 2019|WOD|

WOD: In teams of 2 w/ one person working at a time: 5 rounds for time: 500m row 50 pull-ups 50 wall balls 20lb/14lb 50 [...]

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Friday February 8th

By | February 19th, 2019|WOD|

WOD: A. Squat Snatch (take 9 sets to build to 1rm (1m30 rest b/t)) B. 14 min AMRAP: 20 toes-to-bars 40 double-unders 10 squat Snatch [...]

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Thursday February 7th

By | February 19th, 2019|WOD|

WOD: A. Front Squat (take 8 sets to build to tough 1 rep ) if you are feeling it, then go for new PR/Max. B. [...]

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Wednesday February 6th

By | February 19th, 2019|WOD|

WOD: A. Squat Clean. Split Jerk  (take 1 rep every 1m45 x 9 sets ) start blank bar end at max B. EMOM: 1st min: [...]

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Tuesday February 5th

By | February 19th, 2019|WOD|

WOD: A. Emom x 15 min 1st min: 3 gymnastic pulling skill 2nd min: 6 half kneeling windmill w/ kettlebell per arm 3rd min: :30 [...]

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Monday February 4th

By | February 19th, 2019|WOD|

WOD: A. Back Squat (within 8 sets work to 1rm ) B. Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Begin Diane @ 0 [...]

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