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WOD – August 30, 2019 at 12:02AM

#WOD 8/30/19 A) “Build” 7 Sets: Hang Muscle Snatch x 2 “Burn” 5 Sets Turkish Get Up x 2/2 Pike Reaches x 20 B) “Build” 4 Rounds for time: Power Snatch x 4 (115/75) Overhead Squat x 8 Toes to Bar x 12 Med Ball Run x 200 meters “Burn” 4 Rounds for time: KB […]

WOD – August 29, 2019 at 12:39AM

#WOD 8/29/19 A) “Build” 6 Sets Strict Press x 3 Front Rack Lunge x 3/3 “Burn” EMOM16 Wall Ball Push Presses x 40 seconds Med Ball Rock and Roll Up x 40 seconds MB Russian Twist x 40 seconds MB Alternating Lunge with a Twist x 40 Seconds B) “Build” 4 Rounds for Max Reps: […]

WOD – August 27, 2019 at 11:28PM

#WOD 8/28/19 A) 5 Rounds Prowler Push x 40 seconds *rest 20 seconds Tall Box Jump (with step down) x 40 seconds *rest 20 seconds Hollow Rock x 40 seconds *rest 20 seconds B) In teams of 2, alternate rounds to complete 12 rounds total of: Calorie Bike x 10/8 Abmat Sit-ups x 20 Rope […]

WOD – August 26, 2019 at 11:36PM

#WOD 8/27/19 A) BUILD: 5 Sets Bench Press x 5 KB Bent over Row x 5/5 BURN: 5 Rounds Straight arm Plank to Forearm Plank x 30 seconds *rest 15 seconds KB Windmill (right) x 30 seconds *rest 15 seconds DB Renegade Row x 30 seconds *rest 15 seconds KB Windmill (left) x 30 seconds […]

WOD – August 26, 2019 at 12:04AM

#WOD 8/26/19 A) BUILD: Every 2 minutes, for 14 minutes (7 sets) of: Deadlift *Set 1 – 8 reps @ 50% of 1-RM Deadlift *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-7 – 2 reps @ 80% BURN: 6 Sets GHD Hamstring Curl x 6 Weighted Plank […]

WOD – August 23, 2019 at 02:23AM

#WOD 8/23/19 A) “Build” 6 Sets Power snatch x 3 “Burn” EMOM15 1. Slam Ball x 40 sec AHAP 2. Cross Body Slam Ball x 40 seconds 3. Med Ball Russian Twist x 40 seconds B) EMOM21 Minute 1. 12/10 Calorie Row, Max Effort Row Minute 2. Rest Minute 3. 100 meter Run, Max Effort […]

WOD – August 21, 2019 at 11:08PM

#WOD 8/22/19 A) “Build” 5 Sets Front Squat x 5 @ 80% of 1RM “Burn” For time: 3k Row B) “Build” 2 Rounds AMRAP7 Clean & Jerk x 7 (105/70 lbs) Burpees over Barbell x 7 Toes to Bar x 7 *rest 2 minutes “Burn” 2 Rounds AMRAP7 Med Ball Clean + Wall Ball Shot […]

WOD – August 21, 2019 at 12:56AM

#WOD 8/21/19 A) EMOM15 Minute 1: Sled Push x 40 seconds Minute 2: Shoot Throughs x 40 seconds Minute 3: Candlesticks x 40 seconds B) 3RFT: 400 Meter Run 20 Alternating Dumbbell Snatches (24/16 kg) 80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)

WOD – August 19, 2019 at 11:00PM

#WOD 8/20/19 A) “Build” 5 Sets Romanian Deadlift x 5 GHD Sit-ups x 7 “Burn” 5 Sets Landmine Single Leg RDL x 7/7 GHD Sit-ups x 7 B) For time: Double Unders x 100 Russian KBS x 50 Double Unders x 80 Russian KBS x 40 Double Unders x 60 Russian KBS x 30 Double […]