WOD 11/18/21
Clean 1-1-1 Then…… 5 Rounds 25 Wall Balls 5 Cleans (Squat) 165/113
WOD 11/17/21
1A. Weighted Strict Pull-up: 3 x 5 (1 sec pause at top) 1 x Max Effort (no weight) 1B. SA Press: 3 x 10 THEN…... Read More
WOD 11/16/21
EMOM 10 Minutes 1 Snatch Pull with 2 second pause + 1 Snatch Then…… 5-4-3-2-1-2-3-4-5 Muscle Up Snatch 155/103
WOD 11/15/21
Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps... Read More
WOD 11/14/21
Oly: 9:00am -Snatch Pull to knee + Pull to Shrug + Snatch *Build to heavy -Power Clean EMOM 3-3-3-2-2-2-1-1-1-1 Endurance: 10:15am 800m Run or Row... Read More
WOD 11/13/21
EMOM 10 Minutes Clean + 1 Hang Clean Then…… 2021 Age Group Online Qualifier WOD 1 5 rounds for time: 15 handstand push-ups15 dumbbell shoulder-to-overheads... Read More
WOD 11/12/21
WWPF 0:00 – 13:00 Work up to a Max Snatch + Hang Snatch 15:00 – 30:00 15 Min AMRAP RELAY 10/10 DU Relay 10 Alt... Read More
Veterans Day Hero WOD 11/11/21
Choose 1 Hero WOD: JBo Complete as many rounds as possible in 28 minutes of:115-lb/75lbs overhead squats, 9 reps1 legless rope climb, 15-foot rope, beginning... Read More
WOD 11/10/21
Weighted Pull-up: 3 x 5 *Drop Set: 1 x max reps (no weight) (If doing banded pull-ups or negatives, do max ring rows for drop... Read More
WOD 11/9/21
Jerk 1-1-1 Then….. 21-15-9-6-3 Push Press 115/83 Toe to Bar Cal Bike