Friday January 28, 2022
WOD: Strength Build up to a heavy 6 rep-max of bench press. Conditioning 20 min AMRAP: 30 Air Squats 12 Deadlifts @185/125 20 Cal Row 20...
Thursday January 27, 2022
WOD: Strength 3-3-2-2 Front Squat Conditioning 4 Rounds: 21 C2B Pull Ups 15 Box Jump Overs 24/20 9 Overhead Squats @95/65
Wednesday January 26, 2022
WOD: Skill Every 1:30 x 8 :40 machine work + as many pistols/progressions as possible with the remaining time Conditioning: For time (30...
Tuesday January 25, 2022
WOD: Strength 50 Chin Ups *Weight is optional Conditioning. Teams of 2 alternating full rounds For time: 3-6-9-12-15-12-9-6-3 Power...
Monday January 24, 2022
WOD: Strength Every 90 sec x 6 1 Hang power snatch 2 Overhead squats Conditioning Spicy Karen 150 wall balls for time. *Every time you...
Friday January 21, 2022
WOD: Strength 4-5 rds 5 Seated BB Strict press 10 déficit push ups Conditioning 6 rds 10 kb swing 55/35 12 single arm kb thrusters 100...
Thursday January 20, 2022
WOD: Strength 4-5 rds 8 bent over Row 10 hanging Knee raises (slow and control) Conditioning Emom x 16 1: 10/7 cal bike 2: 6 clean and...
Wednesday January 19, 2022
WOD: Skill Emom x 8 20-30 sec Rings hold support Conditioning 4 rounds 400 mts run 30 Reverse lunges 20 Cal ski 10 single arm db gtoh 5...
Tuesday January 18, 2022
WOD: Strength 4-5 rds 8 Strict pull ups 20-30 sec hs hold on plate Conditioning 4 rds 10 deadlift 185/125 15 Hand release push ups Into...
Monday January 17, 2022
WOD: Strength Every 90 sec x 8 1 clean high pull 1 Hang squat clean 1 jerk Conditioning Every 2:30 x 15 min 4 power snatch 115/85 8 t2b...
