Daily WOD

Wednesday’s WOD

12/12 Skill Deadlift Clusters 4x(4+4)  *begin at @ 70%, increase each set as able.15 s count between reps, 2-3 min rest between sets WOD AMRAP 12 30 abmat situp 30 thrusters (45/35) 30 double unders

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Tuesday’s WOD

12/11 Skill Back Squat Clusters 4x(4+4) 15 s count between reps, 2-3 min rest between sets WOD For Time 21-15-9 BBJ (24/20) Pull Ups Push Press (95/65)

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Monday’s WOD

WOD 3 RFT 20 Cal Row 20 Suitcase DL (R) (53/35) 20 Cal Row 20 American Swings (53/35) 20 Cal Row 20 Suitcase DL (L) (53/35) 20 Cal Row 20 T2B

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Sunday’s WOD

3 Rounds 6 Partner Glute Ham Raise 10 Suitcase Deadlift (per side) 20s L sit on paralettes or boxes WOD 6-12-18-24-18-12-6 Burpee Box Step Up Dips Foot Elevated ring rows (box)

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Saturday’s WOD

12/8 Partner WOD With a 41 minute running clock Partners begin simultaneously working on 1 of 2 AMRAPs, they will then rest 3 minutes before switching workouts. They will do this 2x, Resting 3 minutes between efforts. by the end each partner should have completed 2 rounds of each AMRAP. Workout A: 8 min AMRAP…

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Friday’s WOD

12/7 Skill Deadlift Clusters 4x(3+3+3) Begin at ~60% Increase each successful set 10-15s rest between micro sets (+) 2-3 minutes rest between Clusters (*+*+*) WOD For TIme Row 750m 5 Rounds of Cindy 5 pull up 10 push up 15 air squat Row 750m

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Thursday’s WOD

12/6 Skill Hang Power Snatch Clusters 4x (2+2) Begin at ~60% Increase each successful set 10-15s rest between micro sets (+) 2-3 minutes rest between Clusters (*+*+*) WOD EMOM for 10 Minutes 5 Box Jumps (30/24) 6 HSPU 7 Russian KBS (72/53)

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Wednesday’s WOD

12/5 Skill Strict Press Clusters 4x(3+3+3) Begin at ~60% Increase each successful set 10-15s rest between micro sets (+) 2-3 minutes rest between Clusters (*+*+*) WOD AMRAP in 12 minutes 30 Double Unders 15 Front Squats (95/65)

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Tuesday’s WOD

WOD For Time 650m Run (1 lap) 50 SDHP (95/65) 650m Run (1 lap) 40 T2B 650m Run (1 lap) 30 Push Press (95/65) 650m Run (1 lap) 20 HSPU 650m Run (1 lap) 10 Ring Muscle Up

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Monday’s WOD

12/3 Skill Back Squat Clusters 4x(3+3+3) Begin at ~60% Increase each successful set 10-15s rest between micro sets (+) 2-3 minutes rest between Clusters (*+*+*) WOD 5 RFT 10 lateral bar Burpees 10 Power Clean (115/75) 10 Alternating front rack lunge (115/75)

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