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WOD

SATURDAY - 10.19.19

Hey Vital.......We discovered serious water leak at the gym and had to turn off all water running to the facility.¬†ūüė≠...

FRIDAY 10.18.19

LIFT + MOVE For Time:400M Run100 Double-unders30 Snatches 75/55400m Run100 Double Unders20 Snatches 95/65400M Run100...

THURSDAY 10.17.19

LIFT Front Squat  5 repsSUPERSET with; Single Leg Deadlift  8 Reps on each leg.*This is very different than ...

WEDNESDAY 10.16.19

LIFT Push PressAfter a few warm up sets complete:3 x 70%3 x 80%Max reps at 90%*As soon as you hit your last rep on se...

TUESDAY 10.15.19

LIFTDB Bench Press 5 x 10 (Climbing)  SUPERSET with;DB Bent Over Rows 5 x 10 each arm- Rest 2min. Between Sets- 20...

MONDAY 10.14.19

LIFT Back Squat  After a few warm up sets complete:3 x 70%3 x 80%Max reps at 90%*As soon as you hit your last rep on...

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...
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