Uncategorized

Saturday’s WOD

Partner WOD 3 RFT run 1 lap 50 wall balls (30/20) 14 bar muscle up 50 Dual DB/KB Hang power clean (50,50/35,35) 14 strict deficit HSPU (1″)

Read More

Saturday’s WOD

10 RFT Partner 1: 10 deadlift (225/155), 10 alternating pistols Partner 2: 5 KB snatch (53/35) (R), 5 KB snatch (L), 5 Burpees 400m Partner Run *each round partners alternate couplets, *45 minute cap

Read More

Saturday’s WOD

Saturday L1 WOD 3 rds for time 20 OH walking lunges 45/25 15 sumo deadlift highpull 40 double unders L2 WOD For time w/ partner 200 Burpee pull ups 400 hill climbers 600 single unders

Read More

Wednesday’s WOD

Wednesday L1 WOD Back Squat 7×5 L2 Skill Press 4×10 WOD 20 min amrap 20 wall balls 500m row 30 double unders

Read More

Saturday’s WOD

Saturday WOD For time w/ partner 400 hill climbers 300 jumping jacks 200 goblet squats 100 hr push ups 1000m row between movements

Read More

Tuesday’s WOD

Tuesday Skill Bench Press w/ 2 sec pause on chest 5×4 WOD 10-9-8-7-6-5-4-3-2-1 russian swings 70/53 sit ups hr push ups

Read More