Tuesday is for Skillz
Skill - Pull Up Work on technique and then 5x5 of :03 negatives for strength or 5 x 10 for those with strict pull ups WOD: 5 Rounds for...
Magic Monday
Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Aim is to build steadily...
FREE First Saturday!!
Teams of 2 or 3 AMRAP 30: 90/60 Calorie Bike or Row 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders
Bad A$$ Friday
Skill 10 Sets Not for time: 30% of Max Strict Handstand Pushups WOD: “Bad Blood” 5 Rounds: 1:00 – Max Burpee Box Jumps (24″/20″) 1:00 –...
Shoulder Day Brah
Strength: Strict OH Press 8 x 2 to a 2 rep Max WOD: 3 Rounds As Fast as Possible with 3:00 Rest between 20 Dumbell Push Press 20 Push Up...
Half Way To the Weekend
Strength: Pause Overhead Squat 3 Sets of 1 Pausing Repetition (3s in bottom) WOD: Rotating stations “On the 1:30” x 18:00 (Twice...
Tuesday
Strength: Back squat 6 x 4 building each set WOD: 12 minute AMRAP 10 alternating pistols 15 med ball cleans 20 double Unders
Labor Day 2019
“Job’s Challenge” 3 Rounds for Time: 20 Burpees 15 Pull-Ups 60 Jumping Lunges 25 Push-Ups 1,000 meter Row
Hero Saturday
“The Don” For Time 66 Deadlifts 110/75 66 Box Jump 24/20 66 Kettlebell swings 55/35 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66...
Freaky Friday
“Waterproof” 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell Facing...
