WOD

WOD Thursday 1-21-21

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In 20 mins do: Row, 2000/1600 m then in the remaining time, AMRAP of: 20 Burpee Box Jump Overs, 24/20 in 10 Power Snatches, 155/105 lbs TEAMS OF 2 M/F pairs 1800m RX

WOD

WOD Wednesday 1-20-21

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3 rounds for time of: 25 Handstand Push-ups 20 Back Rack Barbell Lunges, 95/65 lbs 25 Pull-ups 20 Back Rack Barbell Lunges, 95/65 lbs CAP = 20 min

WOD

Power Hour 1-20-21

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Bench Press 5 at 80% 4 at 87% 3 at 95% Finisher: 3×3 push press @75% 100 seated bandy rows 100 bandy tris (50 ea) 100 hammer curls (50 ea) ** in least sets possible

WOD

WOD Tuesday 1-19-21

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Lifting: 1 power snatch + 1 hang squat snatch + 1 squat snatch 2 @ 72% 3 @ 77%   WOD: 3 rounds for time of: 30/22 Assault Bike Calories 30 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs 30 Box Jump Overs, 24/20 in -Rest 2 mins- CAP at 6 mins each round!

WOD

Power Hour 1-18-21

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Back Squat 5 at 80% 4 at 87% 3 at 95% Finisher: 3×3 sumo deadlift @75% 3x 8 bulgarian split squat ea leg 16 russian kbs 8 plank knee to elbow ea side

WOD

WOD Friday 1-15-21

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Lifting: 1 power clean + 1 hang squat clean + 1 squat clean 2 sets @70% 3 sets @75% WOD: For time: 10 Deadlifts, 135/95 lbs 15 Handstand Push-ups 10 Deadlifts, 185/125 lbs 15 Handstand Push-ups 10 Deadlifts, 225/155 lbs 15 Handstand Push-ups 10 Deadlifts, 275/185 lbs 15 Handstand Push-ups 10 Deadlifts, 315/205 lbs 15 […]

WOD

WOD Thursday 1-14-21

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EMOM x 10 min ROW 250/175 REST 2 MIN EMOM x 10 min 5 Touch-N-Go Power Snatches (115/80) REST 2 MIN EMOM x 10 min 10 Bar Facing Burpees *cap each minute is :50

WOD

WOD Wednesday 1-1-21

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Teams of 2: For time: 200 Wall Balls, 20/14 lbs 125 AbMat Sit-ups 75 Synchronized Push-ups  * push up counts when both team mates are at full lock out. CAP 25 min