WOD 12/18/21
0:00-3:00 500m Row or Ski 3:00-15:00 Build to Heavy OHS 15:00 – 18:00 500m Row or Ski 18:00 -30:00 Build to Heavy Bench Press 30:00... Read More
WOD 12/17/21
WWPF 100m Prowler Relay, 45/25 400m Run Relay 70 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay 400m Run Relay 50 Sandbag Ground 2 Over... Read More
WOD 12/16/21
EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. Thursday Choose Your Own Adventure: Complete in rounds or straight through 25 Hang Snatch... Read More
WOD 12/15/21
Strict Weighed Pull-ups: 2-2-2-2 (1 sec pause at top) SA DB Press: 2-2-2-2 Jo’s Golden 15th Birthday WOD 15 MIN AMRAP 12 Sandbag Step-overs, 100/75... Read More
WOD 12/14/21
Heavy Complex: 1 Clean + 2 Front Squats + 1 Jerk Then…….. Inverse Function 15-12-9-6-3-2-1 Thruster 115/83 Handstand Pushup Cash Out: 100 Sit Ups
WOD 12/13/21
Sumo Deadlift – WK 2 Work to heavy 8 Rep (3 sec eccentric) Then, drop weight 15-20lb for 2 sets of 8-12 reps (3 sec... Read More
WOD 12/12/21
Oly: Snatch 1RM Pick your Accessory: Snatch Balance: 3×3 OR Snatch Pull: 3×3 ENDURANCE: AMRAP 16 Minutes 15 Burpees 15 Slam Balls 15 Med Ball... Read More
WOD 12/11/21
Hang Clean: 2-2-2 Then… Nasty Girls 3 Rounds 50 Air Squats 7 Ring MU 10 Hang Power Cleans, 135/93
WOD 12/10/21
WWPF – For Time 12/9 Cal Bike Relay 160 SA OH Lunges, 50/35 12/9 Cal Bike Relay 100 Weighted Push-ups, 45/25 12/9 Cal Bike Relay... Read More
WOD 12/9/21
Snatch 1-1-1 Then…… 12 Minutes Ladder 2-4-6-8-10-12-14…… Hang Snatch 95/63 Box Jump 24/20 Cash Out: 100 Sit Ups