WOD: 072519 Metcon (No Measure) EMOM x 15 min (skill) 1st min: Handstand hold w/ shoulder taps (8-10/side) (advanced may walk 20-50ft) 2nd min: Bar [...]

WOD: 072419 Front Squat (2 reps x 6 sets rest 1m45) within 6 sets you will be working up to a challenging 2 rep--not counting [...]

WOD: 072319 Metcon (4 Rounds for reps) @ 85-90% effort :60 Row for cals :60 rest :60 Ski for cals :60 rest :60 Airbike :60 [...]

WOD: 072219 Deadlift (5 reps @ 30X1 x 7 sets rest 2 min (T&G)) 1 blank bar warm up. all sets following will count toward [...]

WOD: 072119 Sunday PUMPday A1: Standing Dumbell Press (10 reps x 5 sets rest :40) A2: Metcon (No Measure) :45 AMRAP Double Unders or single [...]

WOD: 072019 Metcon (No Measure) 12 min flow work Banded Dead bug movement (feet only); :30 Lizard Crawl w/ elbow to instep 50ft 3 Devil [...]

WOD: 071919 Squat Clean. Split Jerk  (every 2 minutes 2.2  x 8 sets ) you may reset b/t 1st and 2nd squat clean. however no [...]

071819 Metcon (No Measure) EMOM x 15 min (skill/structural) 1st min: 1-2 rope climbs 2nd min: 20-:30 hollow body rocks 3rd min: :20 Handstand hold [...]

WOD: 071719 Front Squat (4 heavy reps x 3 sets rest 2-3 min) these 4 reps should take approx 5 sets to build to up. [...]

WOD: 071619 Metcon (5 Rounds for reps) @ 85% effort :30 row for cals :30 rest :30 Ski :30 rest rest 4 min Metcon (5 [...]