WOD – March 02, 2020 at 11:49PM

#WOD 53 (3/3/20) A) Every 90 seconds for 12 rounds. Round 1: Barbell Hip Thrust x 10, Round 2: Band Pull Aparts x 20, Round 3: Cross Body Mountain Climbers x 40 B) “Build” AMRAP10: 5 Push Jerks (155/105), 10 Hand release Pushups, 15 Cheerleaders “Burn” AMRAP10: 50 foot Bear Crawl 10 Hand Release Pushups […]

WOD – March 01, 2020 at 10:04PM

#WOD 052 (3/2/20) A) “Build” Every 90 seconds for 9 rounds: Squat Clean x 1 + Front Squat x 2 “Burn” Every 90 seconds for 9 rounds: Russian KBS x 10, Goblet Squat x 10, Single Jumps x Max Effort B) 27-21-15-9 Reps for time of: Wall Balls (20/14 lbs) Knees to Elbows *50 Double […]

WOD – February 27, 2020 at 12:04AM

#WOD 049 (2/27/20) A) “Build” EMOM5: Hang Power Clean x 3, rest 1 minute, EMOM5: Hang Power Clean x 2, rest 1 minute, EMOM5: Hang Power Clean x 1 “Burn” 16 minute max distance Row B) “Build” In teams of 2, alternate full rounds to complete AMRAP 16: Shoulder to Overhead x 4 (135/85 lbs), […]

WOD – February 25, 2020 at 11:35PM

#WOD 048 (2/26/20) A) EMOM10: Minute 1 – Turkish Get Up x 1/1, Minute 2 – Bulgarian Split Squat x 3/3 B) EMOM30: Minute 1 – Max Rounds/Reps of “Cindy”, Minute 2 – Rest (continue where you left off, score is total rounds and reps)

WOD – February 25, 2020 at 12:01AM

#WOD 47 (2/25/20) A) “Build” 5 Sets Behind the neck Press x 4 Overhead Squat x 4 Barbell Ab Roll Out x 4 “Burn” EMOM16 Max Calorie Bike x 40 sec Box Shoot Sliders x 40 sec Mountain Climbers x 40 sec Side Planks x 20/20 sec B) 50-40-30-20-10 Reps for time of: Double unders, […]

WOD – February 23, 2020 at 11:26PM

#WOD 046 (2/24/20) A) “Build” 5 Sets: Front Rack Lunge x 4/4 Strict HSPU x 4 “Burn” EMOM16 Alternating Kettlebell Lunge Throughs x 40 sec Alternating Kettlebell Squat Kicks x 40 sec Alternating Kettlebell Get Up Sit Ups x 40 sec Handstand Hold x 40 sec B) “Build” Diane: 21-15-9 Reps for time: Deadlift (225/155 […]

WOD – February 21, 2020 at 10:28AM

#WOD 044 (2/21/20) A) “Build” Take 10 minutes to establish an 8 rep Max strict press Reduce weight to 90% x Max reps 3 minute rest Reduce weight to 80% x Max reps “Burn” For time: 3000 meter Row B) “Build” EMOM 14, teams of 2, partners alternate full minutes of: 2 Hang Clean (155/105 […]