WOD 4/28/23
WWPF 3 Rounds 400m Row Relay 30 Front Squats, 135/93 (mix anyway) 15 Synchronized T2B 2 Rounds 50 Synchronized Wall ball shots, 20/14 50 Cal... Read More
WOD 4/27/23
EMOM 10 Minutes 2 Snatches Then….. 70 Burpees 50 KB Snatch 53/35 30 C2B Pullups
WOD 4/26/23
Strict Press: 4 x 4 w/pause in bottom of each rep then, 2 sets of max reps with dumbbells. (goal rep range is 10+) Then…... Read More
WOD 4/25/23
EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… For Time: 1600m Bike (1 mile or 1.6km) 30 Deadlifts 135/93 600m Run 30 Hang Power... Read More
WOD 4/24/23
Back Squat: Wk 6 Every 90s back squat 5 x 2 @ 90%+ -Then, 1 x :15 sec hold @ 130-150% 10-9-8-7-6-5-4-3-2-1 DB/KB Cleans, 50’s/35’s... Read More
WOD 4/23/23
Olympic Lifting Technique -Hang Clean: 4 x 2 @ 85-90% -Jerk w/pause in catch: 4 x 1 @85%+ Pick your Weakness: A. Single leg Step-up:... Read More
WOD 4/22/23-Choose one Hero
Manion-Can be done with a partner Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to... Read More
WOD 4/21/23
WWPF 16 Min AMRAP 20 Clean & Jerks, 155/103 (mix reps anyway) 30 Synchronized Wall Ball Shots, 20/14 400m Run Relay 16 Min AMRAP 10... Read More
WOD 4/20/23
In Any Order: AMRAP 11 Minutes 100m Sled Push (light and fast) 50 Double Unders or Crossovers AMRAP 11 Minutes 15 GHD Sit ups or... Read More
WOD 4/19/23
Strict Press 4×4 then drop weight 10-15% for 2xME Then….. AMRAP 18 Minutes 15 Cal Ski or 300m Run 30 Ring Dips 15 Cal Ski... Read More