WOD 11/24/21
1A. Strict Weighted Pull-up: 4-4-4 (add weight from week 1) *1 x max reps (no weight) 1B. SA DB Press: 8-8-8 THEN… 5 Rounds 15... Read More
WOD 11/23/21
Holleyman 30 rounds for time 5 wall-balls3 handstand push-ups1 power clean 225/153
WOD 11/22/21
Front Squat: Deload 4 x 3 @ 85%-90% Then… For Time 30 SA Devils Press, 50/35 30 Pull-ups 20 SA Devils Press 20 C2B Pull-ups... Read More
WOD 11/21/21
Olympic Lifting: Clean Pull + High Hang Clean: 4 sets over 75% Jerk: 1 RM Endurance 3 Rounds In Any Order: 45 Minute Cap Run... Read More
WOD 11/19/21
15 Minutes to work to a heavy Deadlift Then… 2014 Team Regional WOD 500m Row and 125 Double Unders (each) *Partners switch when both movements... Read More
WOD 11/18/21
Clean 1-1-1 Then…… 5 Rounds 25 Wall Balls 5 Cleans (Squat) 165/113
WOD 11/17/21
1A. Weighted Strict Pull-up: 3 x 5 (1 sec pause at top) 1 x Max Effort (no weight) 1B. SA Press: 3 x 10 THEN…... Read More
WOD 11/16/21
EMOM 10 Minutes 1 Snatch Pull with 2 second pause + 1 Snatch Then…… 5-4-3-2-1-2-3-4-5 Muscle Up Snatch 155/103
WOD 11/15/21
Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps... Read More
WOD 11/14/21
Oly: 9:00am -Snatch Pull to knee + Pull to Shrug + Snatch *Build to heavy -Power Clean EMOM 3-3-3-2-2-2-1-1-1-1 Endurance: 10:15am 800m Run or Row... Read More