WOD 100221
WOD: Strength Deadlifts On the 1:30 x 5 Sets: 3 High Box Jumps 3 Deadlifts Start Around ~60% 1RM & Build WOD: Strength “Juke Box” 5 Rounds For Time: 15...
WOD 090221
My First 40 Years For time: 40 Double Unders 40 Burpees 40 Wall Balls 40 Back Extensions 40 Push Press 40 Knees-to-elbows 40 Walking Lunges 40 Kettlebell Swings 40 Jumping...
WOD 080221
Wod A: Conditioning “Freedom Sauce” 3 Minuti AMRAP: 21 Overhead Squats 21 Lateral Burpees Over Bar Max Calorie Row Rest 3 Minuti 3 Minuti AMRAP: 18 Overhead Squats 18 Lateral Burpees...
WOD 060221
Weightlifting Warm up 2 rounds of: Bike, 2 mins 100 Jump Ropes 20 Handstand Shoulder Taps 10 PVC Pass Throughs 20 PVC Overhead Squats WOD A: Front Squat 3×1 at...
WOD 050221
Wod A: Conditioning “X-Factor” For Time [18 Minute Time Cap]: 12 Box Jump Overs 9 Burpee Pull-ups “X” Clean and Jerks Round 1: 15 Clean and Jerks Round 2: 12 Clean...
WOD 040221
Gymnastics Warm up 2′ Machine 40″ Each 10 PVC Pass Throughs 10 Scap Pull-ups 15 Beat Swings Video 10 PVC Lifts 5 Inchworms Plank Hold WOD A: Feet Elevated Ring...
WOD 030221
Wod A:Conditioning “That Escalated Quickly” For Time: 3 Rounds: 15 Front Squats 25 Double Unders 1,000/800 Metri Row 3 Rounds: 12 Thrusters 25 Double Unders 1,000/800 Metri Row 3 Rounds:...
WOD 020221
Wod A:Conditioning “Quittin’ Time” 5 Minuti AMRAP: Buy-In: 30/21 Calorie Assault Bike Max Rounds With Time Remaining: 12 Deadlifts 12 Burpee Box Jumps Rest 5 Minuti 5 MInuti AMRAP: Buy-In:...
WOD 010221
Wod A: Stamina Back Squats Every 2 Minutes x 6 Sets: 3-3-3-2-2-1 Wod B: Conditioning “Devil In Disguise” 14 Minuti AMRAP: 10 Single Arm Devil Presses 10 Single Dumbbell Box...
WOD 300121
Weightlifting Warm up 2 rounds of: Bike, 2 mins 100 Jump Ropes 20 Handstand Shoulder Taps 10 PVC Pass Throughs 20 PVC Overhead Squats WOD A: Shoulder Press 5-5-ME Use...