WOD 1/28/23
5 Rounds Max reps Bench Press, Men: BW / Women: 3/4 BW Max Pull-ups 400m Run or Row *Rest 2-3 min between Rounds
WOD 1/27/23
WWPF – For Time 42 Power Snatches, 95/63 30 Synchronized Wall Ball Shots, 20/14 50 Planking Burpees 30 Power Snatches, 135/83 30 Synchronized Wall Ball... Read More
WOD 1/26/23
Tabata- 8 rounds 20 seconds on, 10 seconds rest of each L Sit Hold Dead Hang Handstand Hold Bottom to Bottom Air Squat (Hold at... Read More
WOD 1/25/23
Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75... Read More
WOD 1/24/23
EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… For Time (Happy Birthday Coach Amie): 29 Hang Cleans, 115/83 29 Cal Bike... Read More
WOD 1/23/23
Front Squat: 3 x 5 @ 80-83% (3 sec pause) Then… 15 Min AMRAP Ladder 15/12 Cal Row or Ski Burpee Step-over Ladder, 50/35 =... Read More
WOD 1/22/23
Olympic Lifting -Snatch Pull + low Hang Snatch : 5 x 1 @ 75%+ -12 MIN EMOM 2 Cleans + 1 Jerk Endurance For Time... Read More
WOD 1/21/23
Jenny’s Birthday WOD with her best friend, Brian For Time: In Any Order 42 Burpees 42 Toes to Bar 42 Split Squats 75/53 42 DB... Read More
WOD 1/20/23
WWPF AMRAP 30 60 Russian Kb Swings, 70/53 (partner holds KB) 200m Synchronized SA Farmers Carry, 70/53 60 Box Step-overs, 70/53 (partners holds KB) 200m... Read More
WOD 1/19/23
EMOM 10 Minutes 2 High Hang Snatches (above mid thigh) Then….. AMRAP 18 Minutes 400m Run or 25/20 Cal Ski or Bike 20 DB Hang... Read More