WOD 8/11/20
EMOM 11 Minutes-Work up heavy, to be done as a complex 1 Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Then……. 11 Rounds 3... Read More
WOD 8/10/20
Pause Back Squat: 3-3-3 Then…. AMRAP 11 Minutes 11 Pistols, R Leg (modify w/step-ups or SL squat to box) 11 S2OH, 115/63 11... Read More
Endurance WOD 8/9/20
9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as... Read More
WOD 8/8/20
15 min to heavy strict press Then… 10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round ... Read More
WOD 8/7/20
5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse... Read More
WOD 8/6/20
15 Minutes to a Heavy Snatch Then…… Burpee Amanda 9-7-5 Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups) Hang Snatch (squat) 115/83 Virtual WOD: 6am,... Read More
WOD 8/5/20
1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported Then… For Time: 400m run 15 Ring Dips... Read More
WOD 8/4/20
15 Minutes to a Heavy Clean Then…… Deconstructed Jackie AMRAP 18 Minutes 500m Row 25 Thrusters 45/33 15 Pullups Virtual WOD: 6am, 12 Noon,... Read More
WOD 8/3/20
Pause Back Squat: 3-3-3 (2 sec pause) *Start with 90% of last cycles 3×5 weight Then… AMRAP 15 min 9-7-5 Power Clean,... Read More
WOD 8/2/20
9am Oly w/TJ 10:15am Endurance Complete in ANY Order 300 Double Unders 150 Lunges 75/50 Cal Bike or Ski 50 SA Devils press, 50/35... Read More