Tuesday April 18th
WOD: A. Double Overhand Grip Deadlift, build to tough set of 7 T&G reps within 15 min B. Take 5-10 minutes to find working weight [...]
Monday April 17th
WOD: A1. Front Sqaut, 5 reps x 5 sets rest 1 min A2. Wtd Pronated Strict Pullup, 5 reps x 5 sets rest 1 min [...]
Saturday April 15th
WOD: "Fight Gone bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump [...]
Friday April 14th
WOD: A. 10 minutes to find a 3RM Power Clean and push Jerk * does not have to be touch and go but set must [...]
Thursday April 13th
WOD: 30 Min EMOM: 1st: 12 wall ball 2nd: 15 Russian KBS 53/35 3rd: 3-5 ring muscle up * ** scale to C2B/ Pull Ups
Wednesday April 12th- Why Do We Warm Up?
Why Do We Warm-Up? We all know what it’s like to be a little behind schedule and run into a workout 5 minutes after the [...]
Tuesday April 11th
WOD: A. Back Squat 3x3, rest 2-3 min ( all moderate weight) B. For TIme: 50 cal row 40 toes to bar 30 cal row [...]
Monday April 10th
WOD: "The Kelly" 5 rounds 400 m run 30 wall ball 20/14 to 10/9ft 30 box jump 24/20
Saturday April 8th
WOD: Partner "DT" 10 Rounds for time( 5 each relay style) 12 Deadlifts 155/105 9 Hang power clean 6 shoulder to overhead
Friday April 7th
WOD: 5 Rounds for total time: 40 double unders 10 Toes to bar 5 Power Snatch 135/95 rest 1 min between rounds