WOD 12/21/18
WWPF 50 DU / 50 DU Relay 4 Rope Climbs (alt) 42 Synchronized KB Swings, 53/35 50 DU / 50 DU Relay 2 Rope Climbs... Read More
WOD 12/20/18
Dead Lift 3-3-3 Then 12 Min Amrap of: 5 Pullups 7 Burpees 9 Wall balls Post Loads and Times to Zen... Read More
WOD 12/19/18
Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2 Then… For Time 35 Med Ball Cleans, 20/14 21 Shoulder 2 OH, 135/93... Read More
WOD 12/18/18
EMOM 7 Minutes 3 Cleans Then…. 5 Muscle Ups 5 Cleans 185/123 5 Muscle Ups 4 Cleans 205/133 5 Muscle Ups 3 Cleans 215/143 5... Read More
WOD 12/16/18
Back Squat program : 4×1@95-105% & 3x20m walks at 100-150% Then: 10 min AMRAP (with 2 KB’s) 70’s/53’s 4 KB Pendlay Rows 10 KB Deadlifts... Read More
WOD 12/16/18
9 am Oly lifting w/Amie 10am Endurance 11:15am Yoga 2 rounds 800m run or Row 25 push-ups 25 sit-ups 400m run or row... Read More
WOD 12/15/18
For Time: 10-1 Cal Row DB Push Press, 50’s/35 T2B AND 10-1 kB swing, 70/53 pullup Russian Twist, 20/14
WOD 12/14/18
WWPF ReTest Front Squat: 10RM Then… For Time 42 Deadlifts, 225/153 (mix anyway) 30 Synchronzied Pistols 16 Alt Wall Climbs 30 Deadlifts,... Read More
WOD 12/13/18
Over Head Squat 2-2-2 Then 5 Rounds of: 10 Box Jumps 8 Power Snatch (95/63) 6 Over Head Squats (95/63) ... Read More
WOD 12/12/18
Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause) Then… For Time 2 Rounds 120 Double Unders 3 Ring... Read More