Friday April 1, 2022
WOD: Quarterfinal WOD 2 3 rounds for time: 30 alternating single-leg squats 30 GHD sit-ups 10 muscle-ups Time cap: 15 min
Thursday March 31, 2022
WOD: Quarterfinal WOD 1 50 dumbbell walking lunges 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups 30...
Wednesday March 30, 2022
WOD: Conditioning 9 Minute EMOM minute 1-3: 5 power cleans 5 front squats minute 4-6: 5 floor press 5 push ups minute 7-9: 5 snatch grip...
Tuesday March 29, 2022
WOD: Conditioning 30 min amrap ez pace 800 mts run 16 strict pull ups 32 sit ups 16 strict hspu 32 dubs
Monday March 28, 2022
WOD: Swod Front squats 5x5 ez moderate weights Conditioning 7 burpees 14 wb 20/14# 7 Russian KB swings 70/55# 14 cal bike/row/ski 7 Box...
Friday March 24, 2022
WOD: Conditioning: 8 rounds for time 9 Burpees over the bar 3 Squat Cleans @185/130
Thursday March 23, 2022
WOD: Endurance/Running intervals EMOM x 10’ 100m run. Conditioning: 4 Rounds of: 50 Double-Unders 6 Bar Muscle Ups 50 Ft. Double DB Front...
Wednesday March 23, 2022
WOD: Strength/Technique work Every 1:30 x 6 From 1 to 3 2 Snatch Balance + 2 OHS From 3 to 6 2 Snatch Balance + 1 OHS Conditioning...
Tuesday March 22, 2022
WOD: Swod Emom x 10’: 1: 8-10 Strict Pull-Ups 2: 30 sec Handstand Hold Conditioning 4 RFT: 12 HSPU 100 ft Farmer Carry @70/55 6 C2B...
Monday March 21, 2022
WOD: Conditioning 3 rounds of: 12/9 Cal Row 21 DB Deadlifts @50/35 21 Butterfly Sit Ups 12/9 Cal Bike 15 DB Power Cleans 15 Box Jump...
