#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 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 […]

#WOD 016 (1/18/20) In teams of 4 or 5, with only one partner allowed per station, complete 4 rounds for time of: Station 1 – Knees to Elbow x 20, Station 2 – Two Handed KB C&J x 15 (20/12kg), Station 3 – Burpees x 15, Station 4 – Calories on Bike x 15/12, Station […]

#WOD 015 (1/17/20) A) “Build” 5 Sets: Front Rack Lunges x 4/4 Ring L-Sit x Max Effort “Burn” EMOM15 Min 1: Candlestick x 8 Min 2: Straight Arm/Forearm Plank x 16 Min 3: Walking Lunges x 32 B) In teams of 2, split reps evenly to complete for time: 120 Calorie Row 60 Deadlifts (185/125 […]

#WOD 014 (1/16/20) A) “Build” 6 Sets: Barbell Hip Thrust x 8 Barbell Bent over Row x 6 “Burn” EMOM15 Min 1. Calorie Bike x 40 seconds Min 2. Renegade Row x 40 seconds Min 3. Reverse Lunges x 40 seconds B) “Build” 5 Rounds for time: 10 Chest to Bar Pull-ups 10 Hang Power […]

#WOD 013 (1/15/20) AMRAP7: Burpees x 10, Russian KBS x 30 (24/16 kg) *rest 3 minutes AMRAP7: Goblet Squats x 10, Double unders x 30 *rest 3 minutes AMRAP7: KB Snatch x 10 (5 on each Arm), Mountain Climbers x 30 (One score at the end)

#WOD 012 (1/14/20) A) “Build” 5 Sets Bench Press x 10 Legless Rope Climb x 2 “Burn” EMOM15 Min 1. Ring Push-up x 10 Min 2. Jumping Pull-up x 15 Min 3. V-Up + Tuck Up Complex x 10 B) “Build” For time: 800 meter Run 40 Push Press (95/65 lbs) 40 Box Jumps (24/20”) […]

#WOD 011 (1/13/20) A) “Build” 6 Sets Back Squat x 5,5,3,3,1,1 “Burn” 5 Sets Bulgarian Split Squats x 4/4 KB Get Up Sit Up x 4/4 B) “Build” AMRAP13 13 OHS (95/65 lbs) 12 Toes to Bar 11 Calorie Row “Burn” AMRAP13 13 Calorie Row 12 Toes to Bar 11/11 Single Arm KB Overhead Squat […]

#WOD 010 (1/11/20) 2 Rounds for time: 400 meter Run 40 Walking Lunges 20 Burpees 40 Air Squats 400 meter Run 40 Abmat Sit-ups 20 Pull-ups 40 Mountain Climbers

#WOD 009 (1/10/20) A) “Build” 5 Rounds: Bench Press x 5 Sled Push AHAP x 50 feet “Burn” EMOM15 Ring Push-up x 8 Straight arm to Forearm Plank x 40 sec Sled Push x 40 sec B) 4 Rounds for time: 40 Cal Row 30 KB Sumo DLHP (20/12 kg) 20 Pushups *20 minute Cap