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
Endurance WOD 9/17/23
Olympic Lift Technique Class: -Hang Snatch 5×1 -2 Jerk Dips + Jerk 5×1 Endurance WOD AMRAP 35 Minutes 50 Crossovers 200m Run 40 Box Step... Read More
WOD 9/16/23
15 min to a heavy deadlift (not 1rm) then… 5 Rounds of 3 Min AMRAP’s 3 Deadlifts, 275/183 6 Push-ups 9 Air Squats *Rest 1... Read More
WOD 9/15/23
WWPF – 35 Min AMRAP 100 Cal Row (partner bear hugs sandbag), mix cal anyway 75 Synchronized Wall Ball Shots, 20/14 50 Sandbag Ground 2... Read More
WOD 9/14/23
15 Minutes to a Heavy Hang Power Clean Then….. 2 Rounds 150 Double Unders 10 Hang Power Cleans 155/113 800m Run 10 Hang Power Cleans
WOD 9/13/23
1A. RDL: 3 x 5 1B. Establish a 1rep Max Weighted Pull-up 4 Rounds 1 Min Max Shuttle Run 1 Min Max Burpee 1 Min... Read More
WOD 9/12/23
Work to a heavy complex in 15 Min Snatch + 2 OHS 20 Min Clock – For Max Reps 120 DB Hang Snatches, 50/35 90... Read More
WOD 9/11/23
Front Squat: Test 1 RM Then….. 9/11 Tribute WOD AMRAP 15 Minutes 9 Power Cleans 155/113 11 Box Jump Overs 24/20 *Accumulate 77 Toes to... Read More