WOD Tuesday 1-21-20

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For time: “HEAVY GRACE” 30 Clean & Jerks ( 205/145 lbs) Scaled: 155/105 -Goal is sub 11 minutes Scale may also be to go a little heavier than your normal grace- please scale to finish within the goal time of 11 minutes. Cool Down: 3xs Not For Time: 3 weighted pull up + 4 strict […]

WOD Monday 1-20-20

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Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Accessory: 3x 10 Barbell Lunge right + Lunge left + Good Morning (choose load) 50′ Slider Seal Walk Cool Down Mobility: 1x: 2-3min Foam Roll Back 2-3min Foam Roll Glutes or Hamstrings

Endurance Wod 1-19-20

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“Tabata Fun” Tabata Assault Bike Calorie Tabata Walking Lunge Tabata Burpee Tabata Air Squat Tabata AbMat Sit-up **The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Classic Tabata 8 rounds of :20 on :10 off […]

Wod Friday 1-17-20

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AMRAP 6 min: 3 Box Jump Over (24/20) 6 Deadlift (255/175) 9 Bar Facing Burpee scaled version:AMRAP 6 min: 3 Box Step Over (20/16) 6 Deadlift (185/125) 6 Bar Facing Burpee Cool Down: 3 Rounds NOT for time: 15 GHD Sit-Up (to parallel) 12 Cossack Squat (53/35) 50′ Double KB Overhead Carry (53/35) Goal: Just get […]

WOD Thursday 1-16-20

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Thruster 1-1-1-1-1 Use the heaviest weight you can for each set. ** Rest 2-3 mins between sets Athletes may use racks or come from the floor cluster style Accessory Work: Tempo DB Thruster 3 x 7 reps Notes: :5 sec count eccentric, :5 sec count concentric. Rest 2 min between each set. Cool Down: 1x: […]

WOD Wednesday 1-15-20

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For time: 3-6-9-12 Pull Ups Squat Clean (135/95) 12-9-6-3 Bar Muscle Up Squat Cleans (185/125) TIME CAP 12 Minutes!! Scaled Version: For Time: 3-6-9-12 Jumping Pull Up or Banded Pull Up Squat Clean (95/65) Immediately Into: 12-9-6-3 Jumping C2B or Jumping BMU or Banded BMU Squat Clean (125/85) Cool Down: “Reverse Tabata Mash-Up”: Press Jack […]

WOD Tuesday 1-14-20

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Complete as many rounds as possible in 20 mins of: 100 Double Unders 80 Alternating Dumbbell Snatches, 50/35 lbs 100 Double Unders 60 Toes-to-bars 100 Double Unders 40 Dumbbell Squats, 50/35 lbs 100 Double Unders 20 Strict Handstand Push-ups Scaled Version- AMRAP 20 min: 100 Singles 60 Alternating DB Snatch (35/20) 100 Singles 40 Kipping […]