Moving Through Hump Day
WOD: Small Nancy 5 Rounds For Time 200 meter Run 15 Overhead Squats (95/65 lb) Capacity Builder On the 3 Minutes x 3 Rounds: 7-5-3...
Working that Tuesday Vibe
Front Squat On the 2:00 x 5 Sets: Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps Set 4: 4 Reps Set 5: 6 Reps WOD: “Workaholic” 3 Rounds: 30/20...
Monday Moday
Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Work to 80% Max Capacity WOD: 5 Rounds,...
Free First Saturday
Icon 2 1.5 mile Run 120 Double Unders 100 Air Squat 80 C2B Pull Ups 60 Sit Up 40 Hang Squat Snatch (115/75) 20 Hand-Stand Push Up
Friday is Very Clean
Strength: Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean WOD: “Squeaky Clean” 3 Rounds: 400 Meter Run 7 Power Cleans...
Gymnasty Thursday
WOD On the 5:00 x 5 Rounds: 400 Meter Run 50 Dubs (3:1) 15 Toes to Bar Midline Accumulate 2 Minutes in an L-Sit on Parallettes *Every...
First Day of 2020
WOD: “Frank the Tank” Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135) 12...
