Partner Free First Saturday!
"Hang in There Partner" EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is...
Tuesday Work
Warm: Uright Row 5 x 10 w/ Barbell RX- 135/ 85 F- 95/65 Rest 1-2 minutes back flat no jerk WOD: AMRAP 5: Buy-In: Big Lap + Small Lap 12...
Thursday WOD
Warm: 6 x 200m Row Sprint w/ 1:00 Rest 12 EMOM 1) Burpees Rx- 10 F-8 2) Deadlift x 10 Rx-225/185 F- 185/125 3) Rope Climbs Rx- 2 F-...
Thursday WOD
Warm: 20 Man Makers Skill Double Unders Rx- 6 Attempts @ 100 Unbroken F- 6 attemps @ ME DU’s L- Stringing DU’s together 10-15:00 Minutes...
Taking Back Tuesday
Warm: w/ a plate OH walking Lunges 10/leg Russian Twist- 30 total 500m Row 1:00 Rest x 3 Skill: Pull up Kip- Swings / Swing Pull / ...
Friday Chipper
-Dynamic Stretch and movement prep- Burgner warm up with naked barbell WOD 30 Burpees 30 Clean and Jerks Rx- 115/85 F- 95/55 L- Bar 30...
Getting Over the Hump Wednesday WOD
Warm up to include: Light jog small lap, Back pedal, Side shuffle, Bounders, Carioca, leg swings, hip circles, High knees, butt kicks...
Getting over the Hump. Wednesday WOD
1 mile Run Dynamic Stretching- Roll out A) 5, 3, 1, 5, 3, Hang Clean working to a heavy max 2:00 Rest For Time: 20, 15, 10, 5 Hang Clean...
