WOD 1/12/23
AMRAP 30 Minutes 10 Weighted Strict Pullups 20 Cal Ski 30 Cal Bike 40 Wall Balls 50 Sit Ups or 25 GHD Sit Ups
WOD 1/11/23
Deadlift: Test 1RM (Sumo/Trap Bar options) Then…. 16 Min AMRAP Ladder 15 Box Jumps, 24/20 3 Deadlifts, 255/173 3 Toes 2 Bar 15 Box Jumps... Read More
WOD 1/10/23
EOMOM 14 Minutes Odds: 45 Sec HS Hold (advanced=freestanding) Evens: 1 Snatch (increase every minute) Then…… 21-15-9-6-3 HSPU OHS 115/83 Burpee Over Bar
WOD 1/9/23
Front Squat: Test 1RM Then…. 3 Rounds for Time (Happy Birthday Selena!) 95 Double Unders 28 Alt DB Snatches (from floor), 50/35 9 Bar MU
WOD 1/8/23
Olympic Lifting – 15 min to build to a heavy Hang Snatch – EMOM 12 Minutes 2 Cleans *increase weight every minute Endurance 32 Min... Read More
WOD 1/7/23
AMRAP 10 Minutes 15 Cal Row 15 Burpee Dumbbell Deadlifts 50s/35s (2 DB) AMRAP 10 Minutes 5 Pullovers (Scale with Pullups) 10 T2B 15 Decline... Read More
WOD 1/6/23
WWPF – AMRAP 30 MIN 100m Run Relay 12 Synchronized SA Devils Press, 50/35 2 Alt Rope Climbs 200m Run Relay 12 Synchronized Devils Press... Read More
WOD 1/5/23
EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… Every 3 Minutes for 15 Minutes (last round starts at 12:00) 10 C2B... Read More
WOD 1/4/23
Barbell Glute Bridges: 3 x 10 -15 reps Then… For Max Reps 3 Min Max SDHP 3 Min Max Burpees 3 Min Max Cal Ski... Read More
WOD 1/3/23
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… In 16 Minutes 50 OH Lunge 95/63 40 Wall Balls 30/25 Cal Bike 20 Deficit... Read More