Power Tuesday
On the 2:00 x 5 Sets: 1 “3-Pause” Power Clean 1 Power Clean 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping...
Starting Monday Fast
Body Armor 3 Giant Sets: 14 Front Rack Step Back Lunges 21 Glute Bridges (Use same weight as Lunges for Bridges) Rest :90 Seconds Between...
FREE 1St Saturday
D-Day Partner WOD: For Time (with a Partner) Phase 1: "Overlord" 1944 meter Row Phase 2: "Airborne Drop" 60 Pull-Ups 400 meter Run Phase...
Friday Fire
Capacity Builder 3 Sets For Time: 20/15 Calorie Bike or Row 15 Deadlifts (225/155) 15 Toes to Bar Rest 2 Minutes Between Sets
Nacho Thursday
Warm/Lung Opener 200 m Run + :20 Rest 400 M Run + :30 Rest 800 M Run + :45 Rest 400 m Run + :30 Rest 200 M Run WOD: Black Jack: For Time...
Wednesday Work
Strength: Bench Press 15 x 1 Getting to 1 RM WOD: 6 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over...
Tuesday with Annie
Warm: 10 EMOM :30 Plank and at 1 push up every minute Skill: 10:00 Dubs Practice WOD: Annie 50-40-30-20-10 Reps For Time Double-Unders...
Open Monday
“Open 20.5” Scaled For time, partitioned anyway: 40 Chest to Bar Pull Ups 80 Calorie Row 120 Wallball Shots (20/14) *Females 9′ Target...
Iron Saturday
Iron Will Teams of 2 or 3 For Time (30 Minute Cap): 800 Meter weighted plate Run 45/35 80/60 Calorie Row 80 Box Jump Overs (24/20) 80...
Freaky Friday
Tempo Deadlift 7 Sets of 1 Tempo: 5 Seconds Up 5 Seconds Down WOD: For Time: 800m Run, 15 Chest to Bar Pull-Ups, 2 Deadlifts 800m Run, 15...
