WOD 3/31/23
WWPF 40 Deadlift, 225/153 25 Synchronized Wall Ball Shots 14 Alt Rope Climbs 30 Deadlifts 25 Synchronized Wall Ball Shots 12 Alt Rope Climbs 20... Read More
WOD 3/30/23
EMOM 10 Minutes 2 High Hang Snatch Then….. 2023 Quarterfinal WOD 4 (remix) AMRAP 20 Minutes 1000m Row/Ski/Run 50 Weighted Sit Ups 25/15 500m Row/Ski/Run... Read More
WOD 3/29/23
Strict Press: 3 x 8 w/1 sec pause Then, 1 x max reps using dumbbells (10-15 reps) 20 Min AMRAP Ladder Barbell Lunge: 10-20-30-40…. Push... Read More
WOD 3/28/23
Work up to a Heavy Clean Then….. 21 Pullups 21 Power Cleans 135/93 15 Toes to Bar 15 Power Cleans 185/133 9 Muscle Ups 9... Read More
WOD 3/27/23
Back Squat: (wk 2) Every 90 seconds back squat 5 x 5 @ 80-85% Then..1 x :30 hold @ 110% Then… “Secret Service Snatch Test”... Read More
Endurance WOD 3/26/23
Olympic Lift Technique with Jess: -EMOM 12 Minutes Power Clean 3-3-3-3-2-2-2-2-1-1-1-1 -Pause Snatch 5×2 (2 sec pause at knee) -Snatch First Pulls 5×3 @110% Endurance... Read More
WOD 3/25/23
Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12... Read More
WOD 3/24/23
WWPF 90 Sandbag G2OS (mix anyway) 45 Planking Burpees 200m Run Relay 60 KB Squat Cleans, 53s/35’s (mix anyway) 30 Synchronized Burpee Pull-ups 300m Run... Read More
WOD 3/23/23
2 Rounds 10 Strict HSPU (Super RX=Wall Facing) 20 Toes to Bar 30 Ring Pushups 40 Crossovers or Double Unders 50 Wall Balls 800m Bike... Read More
WOD 3/22/23
Strict Press: 3 x 8 Then, drop weight 10-15% and do 1 x max reps to failure Then… For Time 800m Run 55 Deadlifts, 225/153... Read More