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
WOD 1/18/23
Deadlift: 3 x 8 @ 70-75% (3 sec eccentric) Dips: 3 x Max Effort THEN… 6 Rounds (HBD TJ!) 5 Cleans, 185/123 5 MU
WOD 1/17/23
Pause Front Squat 3×5 @75-80% (3 sec pauses on all reps) Then…… 10-9-8-7-6-5-4-3-2-1 Thruster 115/83 Burpee Box Jump 24/20
WOD 1/16/23
10 Min AMRAP 15 KB Swings, 70/53 15 Toes 2 Rings :30 Font Plank, 45/25 10 Min AMRAP 12/9 Cal Bike Alt Pistol Ladder (4-8-12-16-20…)... Read More
WOD 1/15/23
OLYMPIC LIFTING -Snatch (pause 2″ off ground and pause in catch): 5 x 1 –12 Min EMOM 1 clean & Jerk *increase weight every minute... Read More
WOD 1/14/23
Dumbbell Bench Press 10-10-10 (2DB) Then….. 21-15-9 Cal Bike Front Squat 115/73 Then….. 21-15-9 Cal Ski Push Press 115/73