WOD

WOD Friday 2-12-21

Posted on

For time: 3 rounds of: 10 Overhead Squats, 95/65 lbs 50 Double Unders — then — 3 rounds of: 10 Thrusters, 95/65 lbs 50 Double Unders CAP 10 mins!

WOD

WOD Thursday 2-11-21

Posted on

For time: Row, 800/600 m 40 Double Dumbbell Deadlifts, 50/35 lbs Row, 800/600 m 40 Double Dumbbell Shoulder-to-Overheads, 50/35 lbs Row, 800/600 m 40 Double Dumbbell Front Squats, 50/35 lbs Row, 800/600 m 40 Double Dumbbell Shoulder-to-Overheads, 50/35 lbs Row, 800/600 m 40 Double Dumbbell Deadlifts, 50/35 lbs Row, 800/600 m 25 min CAP! Partner […]

WOD

WOD Wednesday 2-10-21

Posted on

3 rounds, each round for time, of: 20/15 Assault Bike Calories 20 AbMat Sit-ups 20/15 Assault Bike Calories 20 Deadlifts, 185/125 lbs 20/15 Assault Bike Calories 20 Toes-to-bars Rest 5 mins CAP is 9 MIN EACH ROUND

WOD

Power Hour 2-10-21

Posted on

Bench Press 8×3 at 60% Finisher: superset: 3x 10 double db push press 20 pvc banded chest rows 20 pvc straight arm banded push downs

WOD

WOD Tuesday 2-9-21

Posted on

Lifting Complex: 2 snatch pull + 2 squat snatch [email protected]% [email protected]% WOD: * COMPLETE 400 Reps For time following the pattern :20 work / :10 rest – moving from one movement to the next as written in order until 400 total reps is completed. ?Pull-up Push-up Reverse Lunge Air Squat **15 minute CUT OFF!

WOD

WOD Monday 2-8-21

Posted on

10 rounds for time of: 10 Power Snatches, 115/75 lbs 3 Bar Facing Burpees 10 Power Clean & Jerks, 115/75 lbs 3 Bar Facing Burpees CAP 25 min.

WOD

Power Hour 2-8-21

Posted on

Box Squat 10×2 at 60% DE-LOAD WEEK! This will be a speed week. Finisher: 2-1-2-1-2-1 seated box jumps * 5 broad jumps between sets cash out: 100 sit ups

WOD

WOD Friday 2-5-21

Posted on

For time: 21 Overhead Squats, 95/65 lbs 21 Chest-to-bar Pull-ups 15 Overhead Squats, 95/65 lbs 15 Chest-to-bar Pull-ups 9 Overhead Squats, 95/65 lbs 9 Chest-to-bar Pull-ups Rest 5 mins — then — 45 Overhead Squats, 95/65 lbs 45 Chest-to-bar Pull-ups CAP Each Set 6:00