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WOD – February 18, 2020 at 12:01AM

#WOD 041 (2/18/20) A) “Build” 5 Sets Strict Press x 3 KB Get Up Sit Up x 5/5 “Burn” 5 Sets Battle Rope x 30 seconds *rest 15 seconds Hollow Rock x 30 seconds *rest 15 seconds 20 foot Bear Crawl x 30 seconds *rest 15 seconds Med Ball Cross Body Slams x 30 seconds […]

WOD – February 16, 2020 at 11:57PM

#WOD 040 (2/17/20) A) Every 5 minutes for 4 Rounds: 300 meter Run 20 American KBS AHAP 10 Ring Dips B) “Build” AMRAP10: 10 Deadlifts (185/125 lbs) 1 Muscle Up 9 DL 2 MU 8 DL 3 MU …… 1 DL 10 MU (scale MU’s with C2B Pullups) “Burn” AMRAP 10 20 Wall Balls (14/10 […]

WOD – February 14, 2020 at 03:26AM

#WOD 038 (2/14/20) A) 4 Rounds: Banded Crab Walk x 40 feet Band Pull Aparts x 20 Hollow Rock x 40 seconds B) In teams of 2, alternate movements to complete AMRAP30 of: Goblet Hold KB Walking Lunge x 50 feet (24/16 kg) Hang Power Clean x 10 (115/75 lbs) Mountain Climbers x 20 Calories […]

WOD – February 13, 2020 at 12:15AM

#WOD 037 (2/13/20) A) “Build” 6 Sets Romanian Deadlift x 3 GHD Sit-ups x 10 “Burn” 4 Rounds with a Med Ball: Stiff Leg Deadlift x 16 Candlestick x 4 Russian Twist x 16 Turkish Get Up x 4 B) 4 Rounds for time: 20 Cal Row 20 KB Snatch (24/16 kg) 20 KB Sumo […]

WOD – February 11, 2020 at 11:26PM

#WOD 037 (2/12/20) A) Every 90 seconds for 10 rounds: Round 1 – Shoot Throughs x 8 Round 2 – Handstand Walk x 20-40 feet (scale with Handstand Shoulder Taps x 20) B) EMOM18: 6 Box Jump Overs (24/20”) 6 Toes to Bar 9 Wall Balls (24/20 lbs) *if you cannot complete a round you […]

WOD – February 11, 2020 at 12:30AM

#WOD 036 (2/11/20) A) “Build” 6 Sets: Back Squat x 3 KB Bent over Row x 3/3 “Burn” Every 90 seconds for 10 rounds: 1. Calorie Bike x 12/9 Bench Hop Overs x Max Effort 2. Renegade Dumbbell Row x 6/6 Bench Hop Overs x Max Effort B) “Build” 3 Rounds of AMRAP4: 30 Double […]

WOD – February 09, 2020 at 11:49PM

#WOD 035 (2/10/20) A) “Build” Take 15 minutes to find 1RM Power Clean “Burn” Max Distance on Rower in 15 minutes B) “Build” 7 Rounds for time: 7 Hang Power Cleans (95/65 lbs) 7 Shoulder to Overhead 7 Pull-ups “Burn” 4 Rounds for time: 200 Meter Med Ball Run (20/14 lbs) 20 Russian KBS (24/16 […]

WOD – February 07, 2020 at 12:58AM

#WOD 033 (2/7/20) A) “Build” 3 Sets: Back Squat x 10 (Start your first set at 50% of 1RM) “Burn” EMOM12 Alternating Kettlebell Lunge Throughs x 40 sec Alternating Kettlebell Squat Kicks x 40 sec Alternating Kettlebell Get Up Sit Ups x 40 sec B) In teams of 3 or 4, complete 10 Rounds for […]

WOD – February 06, 2020 at 12:07AM

#WOD 032 (2/6/20) A) “Build” 5 Sets: Bench Press x 3 Followed by… 1 Set for max reps @ 75% of 3RM “Burn” 5 Sets: Shoot Throughs x 7 Weighted Box Step Ups x 5/5 YTW raises x 5 B) “Build” AMRAP14 Box Jump Overs x 14 (24/20“) Power Clean x 14 (115/75 lbs) Hand […]