WOD 2/19/21
10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Cyclist Squat, use db or kb *30 Double Unders after each round 1-2-3-4-5-6-7-8-9-10 Bent Over Row, 153/103 Skull Crushers, DB *5 HSPU... Read More
WOD 2/17/21
Bench Press: 4-4-4 Strict Pull-ups: 3-3-3 Then… 20 Min AMRAP 2000m Row or Ski AMRAP Ladder remaining time: 5-10-15-20….. Ring Push-up Box Jump, 24/20
WOD 2/16/21
Pause Snatch 2-2-2 Then….. 7 Rounds 3 Ring Muscle Ups (5 pull/5push) 3 Snatch 145/103
WOD 2/15/21
Front Squat: WK 4 2 x 6 @ 83% 2 x 4 @ 88% 2 x 2 @ 93% 1 x Max @73% HAPPY BIRTHDAY... Read More
WOD 2/14/21
9am: Oly 10:15am: Endurance 4:30pm: Virtual Yoga Endurance 40 Min Running Clock (can do in any order) 5 Rounds 10 Alt Kb Snatch + Reverse... Read More
WOD 2/13/21
Deadlift 5-3-1 Then…. Every 2 minutes for 16 Minutes: Row 200m Max sandbag over shoulder with remaining time 100/75
WOD 2/12/21
Running Clock “JT” 21-15-9 Strict HSPU Dip Push-up Then, complete reps in any order 100 Cossack Squat (add weight if needed) 100 Bicep Curl Then,... Read More
WOD 2/11/21
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… Happy Birthday to Mike Ciunci!!! The Ciunci 47 47 Burpees 47 DB Snatch 50/35 47... Read More
WOD 2/10/21
Bench Press: 6-6-6 Strict Pull-up: 3-3-3 Then… 21-15-9-6-3 Push Press, 115/73 Pull-ups *50 Double Unders after each round