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WOD – January 30, 2020 at 11:20PM

#WOD 027 (1/31/20) A) “Build” EMOM4 Power Clean x 3 *rest 1 minute EMOM4 Power Clean x 2 *rest 1 minute EMOM4 Power Clean x 1 “Burn” EMOM15 Cross Body Med Ball Slams x 40 seconds Banded Side Bridge (right) x 40 seconds Banded Side Bridge (left) x 40 seconds B) In teams of 2, […]

WOD – January 29, 2020 at 12:55AM

#WOD 025 (1/29/20) In teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories on Bike, 15 Burpees 30 Walking Lunges 60 Double Unders 15 Burpees 30 Walking Lunges 20/15 Calories on Bike

WOD – January 28, 2020 at 01:06AM

#WOD 024 (1/28/20) A) “Build” 4 Sets: Romanian Deadlift x 8 Unbroken American KBS x 25 AHAP “Burn” EMOM15 Min 1: Med Ball Slams x 10 AHAP Candlestick x Max Effort w/ time remaining Min 2: Russian KBS x 15 Half Burpee x Max Effort Min 3: Rest B) “Build” For time: 1000 meter Row […]

WOD – January 26, 2020 at 09:52PM

#WOD 023 (1/27/20) A) “Build” 5 Sets: Narrow Grip Bench Press x 3 Cross Body Toes to Bar x 3/3 “Burn” 5 Sets Ring Push-up x 8 YTW Raises x 6 KB Windmill x 4/4 B) “Build” AMRAP20: Hang Power Cleans x 20 (95/65 lbs) Hand release Pushup x 20 Jumping Air Squats x 20 […]

WOD – January 24, 2020 at 12:29AM

#WOD 021 (1/23/20) A) “Build” 5 Sets Romanian Deadlift x 5 Pendlay Row x 5 “Burn” 5 Sets Single Leg KB Deadlift x 4/4 Shoot Throughs x 8 B) “Build” In teams of 2, alternate full rounds to complete AMRAP18 of: 3 Deadlifts (225/145 lbs) 2 Rope Climbs 10/8 Calorie Bike “Burn” In teams of […]

WOD – January 23, 2020 at 12:15AM

#WOD 020 (1/23/20) A) “Build” Little Bear Three sets for max weight of: Barbell Complex x 5 reps, rest 2 minutes between sets Barbell Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead “Burn” 5 Sets: 400 meter Row *rest as needed, record fastest round B) […]

WOD – January 22, 2020 at 01:21AM

#WOD 019 (1/22/20) A) Every 3 minutes for 5 Rounds: Banded Crab Walk x 40 feet Weighted Ring Dip x 4 Tall Box Jump x 4 B) With a 5 minute running clock, complete: 80 Wall Ball Shots Max Effort Double Unders *rest 3 minutes With a 5 minute running clock, complete: 40 Burpees Max […]

WOD – January 20, 2020 at 11:22PM

#WOD 018 (1/21/20) A) Every 3 minutes for 5 rounds: Bulgarian Split Squat x 5/5 Turkish Get Up x 2/2 B) “Build” AMRAP15 Russian KBS x 20 (24/16 kg) Toes to Bar x 15 Push Press x 10 (115/75 lbs) Knees to Elbow x 15 Alternating Single Arm KB Clean x 20 (24/16 kg) *sub […]

WOD – January 19, 2020 at 08:44PM

#WOD 017 (1/20/20) A) “Build” Every 2 minutes for 7 Rounds: Snatch Grip Deadlift x 3 Snatch Pull x 2 Power Snatch x 1 “Burn” 3 Rounds of: 30 seconds on/ 15 seconds off, Med Ball Squat Med Ball Deadlift Med Ball Rotational Throws (left) Med Ball Rotational Throws (right) Med Ball Alternating Step Ups […]