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WOD – October 30, 2019 at 11:39PM

#WOD 10/31/19 A) “Build” 4 Sets Back Squat x 10 Hanging L-Sit x 30-45 seconds “Burn” 5 Sets Bulgarian Split Squat x 5/5 Shoot Throughs x 6 Candlestick x 7 B) Build: “Amanda” 9-7-5 Reps for time of: Muscle Up Squat Snatch (135/95 lbs) Burn: 40-20-10 Reps for time of: Calorie Bike Med Ball Cleans […]

WOD – October 29, 2019 at 12:41AM

#WOD 10/29/19 A) “Build” 5 Sets Push Press x 3 KB Bent over Row x 5/5 “Burn” 5 Sets Turkish Get Up x 2/2 KB Bent over Row x 4/4 B) “Build” 10 Rounds for time: 3 HSPU 6 Deadlifts (185/125 lbs) 12 Jumping Lunges 24 Double Unders *15 minute Cap “Burn” 10 Rounds for […]

WOD – October 28, 2019 at 12:51AM

#WOD 10/28/19 A) “Build” 6 Sets Bench Press x 3 “Burn” EMOM15 Elbow to Tall Plank x 40 seconds Mountain Climbers x 40 seconds Scissor Kicks x 40 seconds B) “Build” Tabata Power Clean (155/95 lbs) *rest 1 minute Tabata Front Squat *rest 1 minute Tabata Strict Pull-up *rest 1 minute Tabata Pushup *rest 1 […]

WOD – October 25, 2019 at 12:42AM

#WOD 10/25/19 A) “Build” 5 Sets: Strict Press x 3 KB Windmills x 3/3 “Burn” EMOM16 Min 1. Wall Climb x 3 Min 2. Plank x 40 seconds Min 3. Side Plank x 40 seconds Min 4. Side Plank x 40 seconds B) 5 Rounds for time: HSPU x 7 Box Jumps x 14 (24/20”) […]

WOD – October 24, 2019 at 12:22AM

#WOD 10/24/19 A) Every minute on the minute until failure: 30 foot sprint x 1 *add a rep every minute B) In teams of 2, alternate ROUNDS to complete AMRAP20 of: Rope Climb x 2 Overhead Squat x 12 (75/55) Double Unders x 22

WOD – October 23, 2019 at 12:27AM

#WOD 10/23/19 A) EMOM12 1. KB Pass Under Split Squat x 7/7 2. Single Leg Glute Bridge off a KB x 5/5 3. Weighted Step Ups x 3/3 B) For time: *800 meter Run 30-20-10 reps of: KB Snatch (24/16 kg) Knees to Elbow Jumping Lunges *800 meter Run

WOD – October 22, 2019 at 12:21AM

#WOD 10/22/19 A) “Build” 5 Sets Push Jerk x 3 Chin Up x 5 “Burn” EMOM15 Min 1: Archer Ring Row x 40 sec Min 2: Handstand Walk x 16-24 feet Min 3: Hollow Rock x 40 sec B) “Build” AMRAP20 2 Rounds of “Cindy” 1 Round of “DT” “Burn” AMRAP20 4 Rounds of “Cindy” […]

WOD – October 20, 2019 at 11:35PM

#WOD 10/21/19 A) “Build” Every 2 minutes for 7 Rounds: Clean Pull x 2 Squat Clean x 1 “Burn” Med Ball Candlestick x 5 Slam Ball x 10 Med Ball Goblet Squat x 10 Russian Twist x 20 B) For time: 70 Burpee Box Jump Overs (24/20”) *7 Russian KBS EMOM (32/20 kg)