Blog2018-09-09T03:04:43+00:00

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WOD

052825

STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]

052725

Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)

052625

HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.

052425

Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]

052325

STRENGTH A1 Overhead Squat 5-5-5 A2 Sotts Press 3x5* *empty bar/minimal weight/scale to seated on bench WOD E2MOM 24 (12 Rounds) 3 Snatch (155/105) 8 Over the Bar Burpee

052225

Core Strength EMOM 9 1 - 1x15 Band Anchored Leg Raise 2 - 1x15 KB Half Kneeling Wood-Chop (26/18) 3 - 1x15 KB Half Kneeling Wood-Chop WOD AMRAP 22 40 Double Unders 20 Ring Rows [...]

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