WOD 12/9/23
Bench Press: Establish a 1RM Then…. 18 Min AMRAP 10 DB hang snatches, heavy 10 Wall Ball Shots 10 Toes 2 Bar
WOD 12/8/23
WWPF 5 Rounds 30 Drag Rope DU (Mix Anyway) 20 Sandbag Squats, 100/75 25′ Shuttle Run Relay x 10 3 Rounds 50 Drag Rope DU... Read More
WOD 12/7/23
Happy Birthday to Super Doug!! Dougie Man (to be done like Holleyman) 30 Rounds 3 High Box Jumps 30/24 2 Cleans 185/133 (Masters 50+ RX... Read More
WOD 12/6/23
a. Bent Over Row 3×8 b. Strict Press 3×8 Then….. 5 Rounds 4 Minute AMRAP, 1 Minute Rest 400m Run or Ski 20 Wall Balls... Read More
WOD 12/5/23
15 min to a heavy complex 1 snatch grip deadlift + 1 snatch + 1 hang snatch For Time: Deadlift, 225/153 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump,... Read More
WOD 12/4/23
Front Squat: Test 1RM Then…. FrAnMRAP -with a 12 Minute Clock 21-15-9 Thruster 95/63 Pullup With Remaining Time: AMRAP Cindy 5 Pullups 10 Pushups 15... Read More
WOD 12/3/23
Olympic Lifting -3 Position Snatch (ground + low hang + hang: Work to a heavy -Clean Pull + Clean + 2 Jerks: Work to a... Read More
WOD 12/2/23
Fight Gone Matt-Championship Round 5 Rounds-29 Minutes 1 Minute Ski or Bike 1 Minute Box Jump 24/20 1 Minute Wall Ball 1 Minute GHD Sit... Read More
WOD 12/1/23
WWPF – Running Clock AMRAP 15 MIN – Relay Style (0:00 – 15:00) 1 Legless Rope Climb 3 Bar Facing Burpees 5 Sumo Deadlift High... Read More
WOD 11/30/23
15 Minutes to a Heavy Clean Then….. 5 Rounds x 4 Minute AMRAPS 12 Toes to Bar 45 Double Unders or Cross Overs Max Rounds... Read More