30 Jan /0 Comments/WOD WOD 1/31/23 EOMOM 14 Minutes Even Minutes: 30s L Sit or L Hang Odd Minutes: 2 Snatches Then….. AMRAP 18 Minutes 10 Hang Power Snatch 95/63 15... Read More
29 Jan /0 Comments/WOD WOD 1/30/23 Pause Front Squat: 3 x 3 @ 80-85% Then… OPEN WOD 19.1 AMRAP 15 MIN 19 Wall Ball Shots, 20/14 (10’/9′) 19 Cal Row or... Read More
28 Jan /0 Comments/WOD Endurance WOD 1/29/23 Olympic Lift Technique Class: -1 Clean + 2 Jerk Dips + 1 Jerk- 5 Heavy Sets -EMOM 12 Minutes 1 Snatch Pull with pause in... Read More
27 Jan /0 Comments/WOD WOD 1/28/23 5 Rounds Max reps Bench Press, Men: BW / Women: 3/4 BW Max Pull-ups 400m Run or Row *Rest 2-3 min between Rounds
26 Jan /0 Comments/WOD WOD 1/27/23 WWPF – For Time 42 Power Snatches, 95/63 30 Synchronized Wall Ball Shots, 20/14 50 Planking Burpees 30 Power Snatches, 135/83 30 Synchronized Wall Ball... Read More
25 Jan /0 Comments/WOD WOD 1/26/23 Tabata- 8 rounds 20 seconds on, 10 seconds rest of each L Sit Hold Dead Hang Handstand Hold Bottom to Bottom Air Squat (Hold at... Read More
24 Jan /0 Comments/WOD WOD 1/25/23 Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75... Read More
23 Jan /0 Comments/WOD WOD 1/24/23 EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… For Time (Happy Birthday Coach Amie): 29 Hang Cleans, 115/83 29 Cal Bike... Read More