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WOD

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02
Dec

WOD 12/3/25

December 2, 2025
Bench Press: Establish a 1RM 10 min amrap 3 L-Sit Pull-up 6 wt pushup, 55/35 9 KBS, 70/53 3 Rounds For Quality Chin up + DB bicep curl Close grip pushup + Barbell skull crushers *beat reps from last week
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01
Dec

WOD 12/2/25

December 1, 2025
Work to a heavy: 1 Snatch + 2 OHS “Step, Snatch, Spin” – AMRAP 16 10 DB Box Step-overs, 50/35 (24″/20″) 20 DB Snatches, 50/35 30 DU
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30
Nov

WOD 12/1/25

November 30, 2025
Front Squat: 1RM “Broken Wings” – For Time 21 Thrusters, 95/63 9 RMU 15 Thrusters 7 RMU 9 Thrusters 5 RMU
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29
Nov

WOD 11/30/25

November 29, 2025
Olympic LIfting -Hang Power Snatch: 5×2 -Hang Power Clean: 5×2 -Jerk Dip+ Drive: 5×3 -Power Jerk: 3×2 Endurance 3 Rounds 500m Row/Ski 20 DB Hang Snatch, 50/35 10 Burpees 2 Rounds 750m Row/Ski 30 DB Hang Snatch 15 Box Jumps 1 Round 1500m Row/Ski 60 DB Hang Snatch 30 Burpee Box Jumps
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28
Nov

WOD 11/29/25

November 28, 2025
Push Press: 3-3-3-3 Then…. “Pushing The Limits” – AMRAP 18 MIN 30 Box Jumps, 24″/20″ 15 C2B Pull-ups 30 Push Press, 95/63 15 Cal Ski/Row
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