WOD

New Years Day WOD 1-1-20

Posted on

For time: 20 Deadlifts, 115/75 lbs Run, 200 m 20 Power Cleans, 115/75 lbs Run, 200 m 20 Push Press, 115/75 lbs Run, 200 m 20 Box Jumps Run, 200 m 20 Wall Balls, 20/14 lbs Run, 200 m 20 Kettlebell Swings, 53/35 lbs Run, 200 m 20 Push Press Run, 200 m 20 GHD […]

WOD

WOD 12-31-19

Posted on

WOD 12-31-19 NEW YEARS EVE WOD Teams of 2- Buy in: “Out with the Old”2019# deadlift *you choose the weight and rep scheme to equal 2019″ The Count down:10-9-8-7-6-5-4-3-2-1Power Clean (155/105)BurpeesPull Ups*teams may choose to share reps, alternate rounds, or alternate movements Cash Out: “In with the New”2020 meter Row*split up however you like

WOD

WOD Monday 12-30-19

Posted on

Every 1 min for 15 mins do: 5 Hang Power Cleans, 95/65 lbs 6 Front Rack Lunges 7 Shoulder-to-Overheads Scaled Version: EMOM 15 min: 5 Hang Power Clean (65/45) 6 Front Rack Lunge 7 Shoulder to Overhead Notes: Workout is for load and completion. Start at (65/45) and increase weight as you go if you […]

WOD

Power Hour 12-30-19

Posted on

Back Squat 6×4 at 80% Rest as needed between sets. Explosive Work: 2-1-2-1-2-1 seated box jump (2= lower height, 1= higher height) ** After each set complete: 50Ft. burpee broad jump Cash Out: 150 sit ups *every time you break do a 1 minute wall sit

WOD

WOD Friday 12-27-19

Posted on

Power Clean 3-3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Accessory: Banded Glute March 3 x :30 sec Plank Hold 3 x :30 sec Lateral Raise Hold 3 x :30 sec Optional Accessory: Reverse Tabata Front Rack Hold Notes: Use your 1 RM Front Squat.

WOD

WOD Thursday 12-26-19

Posted on

For quality: Row, 4 mins 40 Single Arm Dumbbell Push Press, 70/50 lbs Row, 3 mins 30 Double Kettlebell Hang Cleans, 35/26 lbs Row, 2 mins 20 Strict Toes-to-bars Row 1 min 10 Turkish Get-ups, 53/35 lbs Row, 30 secs 5 Strict Deficit Handstand Push-ups, 4/2 in *Scaled Version 4 min Row 40 Single Arm […]

WOD

Wod Monday 12-23-19

Posted on

For Time 21 Hang Squat Clean (115/75) 5 Rope Climb 15 Hang Squat Clean 3 Rope Climb 9 Hang Squat Clean 1 Rope Climb Goal: Sub 11 min For Time: 21 Hang Squat Clean (95/65) 5 Lay to Stand Rope Climb or Seated Rope Pull 15 Hang Squat Clean 3 Lay to Stand Rope Climb or […]