WOD Out Wednesday
Warm 10-9-8-7-6-5-4-3-2-1 PVC Only OH Squat Sit up Super man Strength 3 position Clean Position 1 - Hip height hang clean Position 2- Top...
Tuesday Fun Day
Warm: 10 EMOM 1 Burpee + 10 Push up --------------------------------10 Burpee + 1 Push up Skill Box Jump Proper form for take off and...
Smack Monday In the Mouth
Warm: Jump Rope :10 on :10 off - :20 on :20 off - :30 on :30 off ------1:00 on 1:00 off ----- :10 on then done Circuit DB Bench presses...
Saturday Team Day
“Mumbo Jumbo” Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65)...
It's Finally Friday
WOD: “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...
Mid Week Work
3-Position Pausing Power Clean Complex: Use bar Only or light weight 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Pausing for...
Tuesday. So Good
20 EMOM (4 Rounds): Minute 1 – 5 Pausing ( :03 at Bottom) Overhead Squats RX-115/80 F- 95/65 L-Bar Minute 2 – 15/12 Calorie Row Minute...
Monday FUnday
Back Squat 5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84%, 87%, 90% WOD “Meatball” For Time: 75 Wallballs (20/14) 35/25 Calorie Row
Fresh Friday
Warm: 10 ez 10 hard, 20/20, 30/30, 40/40, 30/30, 20/20, 10/10 Rowing Tabata: Sit ups Jump Rope Squats 2:00 Rest between WOD 3 Rounds...
