WOD 9/27/23
Deadlift: (WK 1) 3 x 8 @ 75% 1 x Max Reps @ 70-73% (10-15 reps) For Time 400m Run 75 Sit-ups 600m Run 50... Read More
WOD 9/26/23
EMOM 10 10 Drag Rope DU + 1 Snatch For Time 50 Box Hurdle Jumps, 24/20 (w/pvc) 15 OHS, 95/63 9 RMU 40 Box Jumps,... Read More
WOD 9/25/23
Back Squat Week 2: 2×5@83% 2×3 @88% 1×1 @93% Then…. AMRAP 10 Minutes 10 Cal Ski 15 Push Press 95/63 20 Wall Balls
WOD 9/24/23
Olympic Lifting -Clean w/pause 2″ off floor: Work to a heavy -Snatch balance: 3-3-2-2-1-1-1 Endurance 17 Min AMRAP 40 Air Squats 30 Kb Swings, 53/35... Read More
WOD 9/23/23
Complete reps 10-9-8-7-6-5-4-3-2-1 Weighted Burpee Box Step-over, 50/35 (box ht=knee ht) Burpee Pull-up then… Complete reps 1-2-3-4-5-6-7-8-9-10 Sandbag Ground 2 Over Shoulder, 100/75 Sandbag Squat,... Read More
WOD 9/22/23
WWPF For Time 100 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch, 95/63 10 Alt Rope Climbs 80 Cal Ski (Switch EMOM) 30 Alt... Read More
WOD 9/21/23
Cardio and Abs AMRAP 35 Minutes 100 Foot Heavy Sandbag Carry 60 Sit Ups 800m Run 40 Leg Raises 1 Mile Bike 30 GHD Sit... Read More
WOD 9/20/23
Deadlift: Test 1RM Then… 2 Rounds For Time 25 Deadlifts, 225/153 400m Run 25 Burpees over bar 300m Run 25 Pull-ups 200m Run
WOD 9/19/23
10 Min EMOM 1 Clean + 1 Front Squat + 1 Jerk AFAP in 18 Min (1Rd = 5-10-15) Hang Clean HSPU Box Jump Over,... Read More
WOD 9/18/23
Back Squat 2 sets of 5 @80% 2 Sets of 3 @85% 1 set of 1 @90% Then…… 2 Mile Bike (3200m/3.2km) can run 1200m... Read More