WOD

Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body... Read More

9 am Weightlifting Technique Class Clean Pull + Clean 80% for 1+1×4 BTN Snatch Grip push press + OHS 75-85% for 2+2×3   10 am... Read More

Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat... Read More

  WWPF 42 Hang Cleans, 135/93 (Mix Anyway) 30 Synchronized Wall Ball Shots, 20/14 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 30... Read More

Bench Press 1 Rep Max   Then…   For Time: 30 Alt Single Arm Russian Swings, 70/53 30 Alt Pistols 30 Pull-ups 20 OH KB... Read More

Power Clean Heavy Single Then….. 20 Power Cleans 185/133 300mRun 30/25 Cal Bike 300m Run 40 HSPU 300m Run Wall-E participating in the 31 Heroes... Read More

8 am and 10 am Classes WCBC  Open Gym:  8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs... Read More

9AM – Oly Lifting 10AM – Endurance 4 Rounds 20 Pullups 30 Pushup 40 Situps 50 Squats *Run 400m after each Round   11:15AM –... Read More

1A)Push Press: 3-3-3 1B) 500m Row x 3   Then….   10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push Press, 95/63 Russian Twist, 20/14