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WOD

SATURDAY 10.12.19

WOD Solo 7 Rounds8 Ground to Overhead 95/65 10 Bar over burpees -5:00 Rest IN TEAMS of 2!15:00 AMRAP 5 Front Squats 9...

FRIDAY 10.11.19

LIFT + MOVE 5 Rounds: 1min. of Power Cleans1min. of Rest1min. of Rowing for MAX Cals1min. of Rest1min. of Bench Press...

THURSDAY 10.10.19

LIFT Back Rack Lunge  8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.SUPERSET with Si...

WEDNESDAY 10.9.19

LIFTPush PressAfter a few warm up sets complete:5 x 65%5 x 75%Max reps at 85%*As soon as you hit your last rep on set...

TUESDAY 10.8.19

LIFT + MOVEEMOM x 7:00 (both in the same min.)5 Pull-Ups3 Hang Power Snatch @50%immediately into;EMOM x 7:00 (both in...

MONDAY 10.7.19

LIFT Back Squat After a few warm up sets complete:Set 1) 5 x 65%Set 2) 5 x 75%Set 3) Max reps at 85%Set 4) *As soon a...

SATURDAY 10.5.19

METCONTeams of 23 Rounds 2:00 - Hang Power Clean 95/65 2:00 - Box Jump Over 24/20"2:00 - AbMat SU 2:00 - Lunges 1:00 ...

FRIDAY 10.4.19

LIFT + MOVE20:00 to complete 6-8 Push Press10 Hanging Leg Raises 15/12 Cals Bike :90 Rest Shoot for 5 sets or more on...

THURSDAY 10.3.19

LIFT + MOVE 0:00-15:00 Helen  3 Rounds for time of: 400m Run 21 Kettlebell Swings 55/35 12 Pull-ups  15:00-25:00Not ...

WEDNESDAY 10.2.19

LIFT + MOVE0:00 - 5:00 1K Row 5:00 -17:00 Est. 1 Rep Max Power Clean & Jerk 17:00 - 22:001 Mile Bike 22:00 - 30:0...

TUESDAY 10.1.19

LIFT + MOVE2 Rounds:4:00 EMOM:3 Back Squats (Heavy as possible)immediately into;4:00 EMOM:12/9 Calorie Rowimmediately...

MONDAY 9.30.19

LIFTBench Press5 x 5 Start moderate and build to a heavy last set! METCONFight gone bad style 4 Rounds1:00 Cals on Bi...
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