Monday is for Chest WOD
10 EMOM :30 Plank Hold +1 Push up Bench Press 5 x 5 Lift heavy WOD: Scottsdale Rd. Lap Then 3 RFT 15 KBS 10 Turkish Get Up 12 Pull Up...
FREE First Saturday
“Zeus” 3 Rounds For Time 30 Wall Ball Shots (20/14 lbs) 30 Sumo Deadlift High-Pull (75/55 lbs) 30 Box Jump (20 in) 30 Push Presses (75/55...
Friday WOD of the Week
WOD: 6RFT 5- OH Squat 5- Snatch 18- Pistols 62- Lunges
Star Wars WOD
WOD: 3 RFT 5- Burpee 25- Cal Row 19- KBS 77- Jumping Jacks
Hump Day WOD
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Tuesday WOD Guest Week!
WOD: 15 AMRAP 10 Air Squat 5 HSPU 30 Flutter kicks 6/KB snatches per arm
Monday WOD Guest WEEK
Circuit: 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x 13 Bulgarian Split Squat/leg x 9 WOD: 3 RFT 25 Wall Ball...
