WOD 1/20/21
Bench Press: 3 x 8 Strict Pull-up: 3 x 5 Then… 18 min AMRAP – 12.2 Open WOD 15 Box Jump, 24/20 12 Push Press,... Read More
WOD 1/19/21
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. 4 Rounds 100m Sandbag Bear Hug Carry (Scale with Plate Bear Hug) 5x Snatch Complex:... Read More
WOD 1/18/21
Front Squat (WK 1) 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x 15-20 @ 60% Then…... Read More
WOD 1/17/21
9am: Oly 10:15am: Enduro 4:30pm: Virtual Yoga 16 Min AMRAP – (Inside) 60 Double Unders 30 alt DB Snatch, 50/35 20 OH DB Lunges, 50/35... Read More
WOD 1/16/21
15 min to a Heavy Hang Power Clean Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 MU (ring or bar) – modify w/10 pull-ups/... Read More
WOD 1/15/21
3 Rounds – X-Fit Body Building 15 Sumo Deadlifts, KB/BB option 20 Cossack Squats, 70/53 30 SA Rows (10/arm), 70/53 4 Rounds- cardio curls 400m... Read More
WOD 1/14/21
Happy 34th Bday to Aaron Flythe! EMOM 10 Minutes 1 Clean + 1 Front Squat + 1 Jerk Then……. 2 Rounds 17 Squat Clean Thrusters... Read More
WOD 1/13/21
Bench Press: 10-10-10 Strict Pull-ups: 5-5-5 *add wt if needed Then… 20 min Cap 3 Rounds 30 Double Unders 20 KB Swings, 53/35 10 HSPU... Read More
WOD 1/12/21
Power Snatch 2-2-2 Then…….. Open Workout 14.4 Remix 18 Minute Cap: 60 Cal Row or 800m Run 50 Toes to Bar 40 Med Ball Cleans... Read More
WOD 1/11/21
Front Squat: Test 1 RM Then… For Max Reps 3 min max deadlifts, 155/113 1 min rest 3 min max hang squat cleans, 135/93 1... Read More