WOD 9/8/23
WWPF 16 Min AMRAP Ladder: 10 Bench Press, 185/113 (mix reps anway) 2 Alt Rope Climbs 20 Bench Press 4 Alt Rope Climbs 30 Bench... Read More
WOD 9/7/23
EMOM 10 Minutes 1 Clean + 2 Front Squats Then….. 4 Rounds-3 Minutes on, 90 second Rest 3 Cleans 185/133 5 Front Squats 7 Burpee... Read More
WOD 9/6/23
RDL: 3 x 6 (3 sec neg / 1 sec pause) *Increase weight from last week Strict Weighted Pull-ups: 3 x 1 (1 sec pause... Read More
WOD 9/5/23
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…. Happy 65th to Vicki!! Can be done straight through, or broken into rounds 65 Snatch... Read More
WOD 9/4/23
Hard Labor – Foose B-Day Remix 5 Rounds: 400m Run 9 Front Squats, 185/123 9 Strict Pull-ups 100m Sandbag Carry *Complete 53 Birthday Burpees during... Read More
WOD 9/3/23 – Endurance 10am
10 Min AMRAP 100m Sprint 100m Recovery 10 Min AMRAP 4 Wall Climbs 8 Toes 2 Bar 12 Box Step-overs, 70/53 10 Min Ladder: 3-6-9-12-15-18…..... Read More
WOD 9/2/23
“Linda” – 3 Bars of Death Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 bodyweight Bench Press: bodyweight Clean: 3/4 bodyweight
WOD 9/1/23
WWPF 20 Drag Rope DU (mix reps anyway) 50 Synchronized Wall Ball Shots, 20/14 100m Sled Push Relay (both do 100m) 40 Drag Rope DU... Read More
WOD 8/31/23
EMOM 10 Clean + Front Squat + Jerk Then…. AMRAP 21 500m Row 30 DB/kb Lunges, 50’s/35’s or sandbag (100/75) 15 HSPU 7 RMU
WOD 8/30/23
RDL: 4 x 8 (3 sec neg/ 1 sec pause) *increase weight from last week Weighted Strict Pull-ups: 3 x 3 *complete max reps with... Read More