15 Jan /0 Comments/WOD 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
14 Jan /0 Comments/WOD 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
13 Jan /0 Comments/WOD 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
12 Jan /0 Comments/WOD WOD 1/13/23 WWPF 0:00 – 10:00 (Partner EMOM) 1 Clean + 1 Rope Climb 12:00 – 30:00 (18 min AMRAP) 8 Alt Wall Climbs 16 Synchronized Target... Read More
11 Jan /0 Comments/WOD 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
10 Jan /0 Comments/WOD 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
9 Jan /0 Comments/WOD 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
8 Jan /0 Comments/WOD 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