Friday Dec 28
Wod A1) Strict pull-ups @30x0 5-5-5-5-5 ( add weight to make these challenging if necessary) Rest 60 secs A2) Strict dips 5-5-5-5-5 (add...
Thursday Dec 28
Wod A) ever 2 mins x 4 Sets: 3 Position Power snatch (1 High Hang, 1 below Knee, 1 from Floor) Add weight every set B) 27-21-15-9:...
Wednesday Dec 27
Wod A) deadlifts: Double overhand grip, work to a tough set of 5 B) 3 Rounds: 15 Chest to Bar Pull-Ups 12 Barbell Facing Burpees 9 Squat...
Saturday Dec 23rd
Wods: Barbell: 5 sets A1) Bench Press: 5 reps @ 22x0 tempo Rest 1 Min A2) Pendlay rows 6-8 reps @20x0 tempo Rest 1 min B) OH squats...
Friday Dec 22
Wod A) 10 min EMOM: 1 Squat clean, add weight each set B) “SANTA GONE BAD” For reps: 3 rounds: 1 min at each station 1)Box jumps 24/20...
Thursday Dec 21
Wod 30 min emom: 1)30 sec Front rack walking lunges 35/25 2)30 sec row 3)30 Sec farmer carry 70/55 4)30 Sec DUs 5)30 Sec OH carry 35/25...
Wednesday Dec 20
🎄12 days of Christmas 🎄 1 Squat Clean Thruster 135/95 2 Handstand Push-Ups 3 KB Swings 55/35 4 Bar over Burpees 5 Waaall Baaalls!...
Tuesday Dec 19
Wod A) 4 sets of: Bench Press x 2-4 reps @ 20X1 Rest 60 seconds between sets, increase weight each set B) 4 sets of: Romanian Deadlift x...
Monday Dec 18th
Wod A) back squats 7-5-3 all tough sets rest 2 mins between sets B) 20 min amrap 24 walking lunges 16 T2B 8 power cleans 95/65
Saturday Dec 16
Wod Barbell: A) 1 Power Snatch + Snatch Balance build to tough complex B) Back Squat 1-1-1-1-1 C) every 90 seconds X 7 sets: 3 T&G...