WOD 5/25/23
EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 OHS Then….. El Syd (to be done like The Chief) 5 Rounds of 3... Read More
WOD 5/24/23
Bench Press: Establish a 1RM Then, 20 Min AMRAP 200m Weighed Run, 45/25 15 Plate Ground 2 OH, 45/25 9 Plate Burpees
WOD 5/23/23
Hang Power Clean 3-3-3 Then…….. 5 Rounds 400m Run 3 Ring Complexes (1 T2 Ring, 1 Ring Muscle Up, 1 Dip) 7 Hang Power Cleans... Read More
WOD 5/22/23
Back Squat (wk1) Work to heavy 10RM Then, 2 x 10/split squat @40% 10 Min Ladder 1 Wall Walk 10 DU 2 Wall Walks 20... Read More
WOD 5/21/23
Olympic Lifting -Snatch w/pause 2″ off floor: Work to a heavy -10 Min EMOM 2 Cleans + 1 Jerk Endurance Chipper For Time 125 Air... Read More
WOD 5/20/23
16 Min AMRAP 12 Sandbag Ground 2 OH, 100/75 12 Single Leg Squats (scale w/ lunges) 12 Toes 2 Rings 16 Min AMRAP 100m SA... Read More
Partner WOD 5/19/23-Bring a Friend Day 5
500m Run and 500m Row (one runs, one rows, at the same time) do not switch 50 DB Snatch -Heavy for experienced members 50 Alt... Read More
WOD 5/18/23
Thruster 1 RM Then….. 15 Minute Ladder 3-6-9-12-15-18..+ Thruster 135/93 Burpee Over Bar
WOD 5/17/23-Bring a Friend Day 3
Deadlift 3-3-3 Then….. Helen-3 Rounds for Time 400m Run 21 KB Swings 12 Pullups
WOD 5/16/23-Bring a Friend for Free Day 2
Push Press 3-3-3 Then…… AMRAP 15 Minutes 10 Push Press 115/73 or HSPU 10 Toes to Bar 10 Cal Bike