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WOD

MONDAY - 1.20.20

LIFT Front Squat 18:00 Window 5x5 Front Squat @ 30x0 Tempo(:03 down, :00 at the bottom, up, and :00 at the top)Immedi...

SATURDAY SWEAT 1.18.20

METCONIn Teams of 3 20:00 Cap 100 Russian KB Swings100 Hang Power Clean75 Burpee box jumps75 Front Squat 100 Wall Ba...

FRIDAY 1.17.20

LIFT 5 Rounds 1:00 Bench PressImmediately into 1:00 Supine Grip Row 45/35Rest 2:00 For your weight on the bench you ...

THURSDAY 1.16.20

LIFT + MOVEEMOM x 5:00 12/9 Cal RowEMOM x 5:003 Hang Power SnatchEMOM x 5:0012/9 Cal RowEMOM x 5:004 Hang Power Clean...

WEDNESDAY 1.15.20

LIFT + MOVEDeadlift Every 3:00 x 4 RoundsBuy In: 200 M Sprint ThenRound 1: 3 Deadlifts at 60%Round 2: 3 Deadlifts at ...

TUESDAY 1.14.20

LIFT + MOVEEMOM x 20:00Odd: 5 Push Jerks (climbing)Even: Pick 1 Pull ExerciseOption 1: 5 Strict Pull Ups / Weighted P...

MONDAY 1.13.20

LIFT Back Rack Lunge5 Reps each leg w/a :03 tempo down Complete as many sets in 15:00 Climb in weight after each set,...

SATURDAY 1.11.20

SATURDAY SWEAT Teams of 2 Min 1- Row Min 2 - Hang Power Snatch Min 3 - Deadlift Min 4 - Pull UpsMin 5 - Rest Teams mu...

FRIDAY 1.10.20

LIFT Squat Clean Ladder:1 Squat Clean at 50% every :30  x 5 RoundsRest 1:00 and change weights1 Squat Clean at 55% e...

THURSDAY 1.9.20

LIFT + MOVE 3:00 AMRAP:300M Row5-10 HSPU’sMax Push Jerks in remaining timeRest 2min. Repeat for 4 Total CyclesRound ...

WEDNESDAY 1.8.20

LIFT 12:00 AMRAP for quality10/10 Bent KB Rows15 Sumo High Pulls KB 10/10 Knees to Elbows KB Plank :60 - :90 Rest *KB...

TUESDAY 1.7.20

LIFT + MOVE5 Rounds:1:00 of DB Bench Press 1:00 of Double Unders1:00 of Pull-Ups1:00 of Bike For Cals1:00 of Russian ...
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