WOD – February 04, 2020 at 12:15AM

#WOD 030 (2/4/20) A) “Build” Every 90 seconds for 10 rounds: Round 1 – Sled Push x 50 feet AHAP Round 2 – Weighted Ring Dip x 5 “Burn” Every 90 seconds for 10 rounds: Round 1 – Max Calories on Bike x 60 seconds Round 2- Straight Arm Plank/Forearm Plank x 20 B) EMOM18 […]

WOD – February 02, 2020 at 10:22PM

#WOD 029 (2/3/20) A) “Build” 6 Sets: Thruster x 3 “Burn” EMOM15 Min 1. Archer Ring Row x 9/9 Min 2. Wall Climb x 3 Min 3. Ring L Sit x Max Effort B) “Build” For time: 24 Deadlifts (155/105 lbs) 24 Pull-ups 300 Meter Run 18 Deadlifts 18 Pull-ups 300 meter Run 12 Deadlifts […]

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 […]