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WOD

TUESDAY 3.3.20

LIFT Push Press3-3-3-3-3-3.....Est. 3 Rep Max15:00  METCON15:00 AMRAP 10 Cals Bike 8 Hang Clean & Jerk 6 Burpees ...

MONDAY 3.2.20

LIFTFront Squat 3-3-3-3-3-3.....Build to a 3 Rep Max18:00 Cap WOD 2 Rounds90 Double Unders30 Back Squats 90 Double Un...

FRIDAY 2.28.20

LIFT + MOVEEvery 5:00 x 30:00 (6 Rounds) 200 M Run 12 Burpees 9 T2B 6 Power Cleans Each Round is scored for timeFaste...

THURSDAY 2.27.20

LIFT 4-5 Rounds 10 Bench Press - climbing or single weight 10 Seated Reverse Flys 20 Elevated Reverse Lunge - 45 Plat...

WEDNESDAY 2.26.20

MOVE Row Intervals Every 2:00 x 12:00 (6 Sets)200 M Row METCON3 x 6:00 AMRAP 500 M Row 20 Hang Power Snatch  Max Effo...

TUESDAY 2.25.20

LIFT Push Press5-5-5-5-5.....Est. a 5 Rep Max15:00 Cap METCON10:00 AMRAP10 Strict Press30 Doubles / 60 Singles Women3...

MONDAY 2.24.20

LIFT Front Squat 18:00 Window5-5-5-5-5-5.......Est. a 5 rep max front squat!METCON10 Cals Bike 10 Hang Power Clean 30...

SATURDAY SWEAT 2.22.20

TEAMS OF 2 25:00 AMRAP 3 Air Squat 3 Russian KB Swing3 Cals bike 6 Air Squat 6 Russian KB Swings 6 Cals on Bike 9 Air...

FRIDAY 2.21.20

LIFT + MOVEEvery 3:00 x 10 Rounds50 Double Unders / 25 Double Under Attempts 5-8 HSPU5-3-1 Thruster*Build to a max th...

THURSDAY 2.20.20

LIFT 18:00 Window 4-5 Rounds 10 DB Bench Press w/static hold 10 DB Rows L/R10 Turkish Sit Ups L/RDown & Back Farm...

WEDNESDAY 2.19.20

LIFT Snatch (power or squat)5 x 3 @ 75%  -OR-5 x 3 Postion Snatch 1)High Hang 2)Low Hang 3)Floor * If you are still l...

TUESDAY 2.18.20

LIFT Push Press w/ PauseEvery 2:00 x 10:00 (5 Sets) 4 x 5 @ 65-75% 1RM *:03 Pause in dip and overhead  METCON15:00 AM...
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