WOD

WOD – December 12, 2019 at 12:32AM

#WOD 12/12/19 A) “Build” 5 Sets Strict Press x 3 GHD Sit-up x 8 “Burn” EMOM15 Min 1. Med Ball Push Press (against wall) x 40 sec Min 2. Med Ball Cross Body Slam (kneeling) x 40 sec Min 3. L Sit x 40 seconds B) “Build” In teams of 2, alternate full rounds to […]

WOD – December 10, 2019 at 11:54PM

#WOD 12/11/19 A) In 6 Sets or less find 1 Reps for: Turkish Get Up x 1/1 (as heavy as possible) Tall Box Jump x 1 (as high as possible) B) 3 Rounds for time: 64 Double Unders 32 Walking Lunges 16 Pull-ups 300 meter Run

WOD – December 09, 2019 at 11:20PM

#WOD 12/10/19 A) 5 Sets Bulgarian Split Squat x 5/5 Pendlay Row x 5 B) “Build” AMRAP15 Wall Balls x 21 (20/14 lbs) Deadlifts x 15 (185/125 lbs) HSPU x 9 “Burn” AMRAP15 Wall Balls x 21 (20/14 lbs) KB Sumo DLHP x 15 (24/16 kg) 25 foot Bear Crawl x 9

WOD – December 09, 2019 at 12:02AM

#WOD 12/9/19 A) “Build” 5 Sets Bench Press x 7 Strict Toes to Bar x 4 “Burn” Every 2 minutes for 7 Rounds, complete: Ring Pushup x 7 Ring Skull Crushers x 7 Strict Toes to Bar x 4 B) “Build” AMRAP4 30 Burpee Box Jump Overs (24/20”) Max Effort Calorie Row in time remaining […]

WOD – December 06, 2019 at 11:26PM

#WOD 12/7/19 In teams of 2, partners split reps evenly and work one at a time to complete for time: 800 meter Relay Run 80 Double Unders 60 Power Cleans (115/75 lbs) 60 KB Box Step Overs (20/12 kg) 1600 meter Relay Run 80 Double Unders 60 Power Cleans 60 KB Box Step Overs 800 […]

WOD – December 06, 2019 at 08:28AM

#WOD 12/6/19 A) “Build” Take 15 minutes to find 1RM Back Squat “Burn” EMOM16 Min 1. Calorie Bike x 12/9 Min 2. Hollow Rock x 15 Min 3. Half Burpees x 20 Min 4. Rest B) In teams of two, partners alternate full rounds to complete AMRAP22 of: Rope Climb x 2 Russian KBS x […]

WOD – December 04, 2019 at 11:30PM

#WOD 12/5/19 A) “Build” 5 Sets Hang Muscle Snatch x 3 Power Snatch x 2 Squat Snatch x 1 (Add weight at the end of every round) “Burn” 5 Rounds not for time: Goblet Squat x 10 KB Sumo DL HP x 10 Russian Twists x 20 B) “Build” 5 Rounds for time: 5 Hang […]

WOD – December 02, 2019 at 11:50PM

#WOD 12/3/19 A) “Build” 6 Sets Behind the Neck Press x 3 Weighted Chin Ups x 3 “Burn” Seated KB Shoulder Press x 3/3 KB Get Up Sit Up x 5/5 Supinated Grip Ring Row x 12 B) “Build” 7 Rounds for time: 7 Shoulder to Overhead (115/75 lbs) 7 Pull-ups 7 Box Jumps Overs […]

WOD – December 01, 2019 at 10:59PM

#WOD 11/2/19 A) “Build” 5 Sets Front Squat x 5 “Burn” EMOM16 for Max Reps (record score) Min 1: Calorie Bike x 45 sec Min 2: Shoot Throughs x 45 sec Min 3: 25 foot Sled Push x 45 sec (45/0 lbs) Min 4: Rest B) “Build” 5 Rounds, AMRAP3: 3 Power Cleans (135/85 lbs) […]

WOD – November 30, 2019 at 02:16AM

#WOD 11/30/19 “Build” In teams of two, alternate movements to complete 10 Rounds total of: 7 Deadlifts (225/155 lbs) 14 C2B Pull-Ups 400 Meter Run “Burn” #WOD 11/30/19 In teams of two, alternate movements to complete 10 Rounds total of: 20 Russian KBS (24/16 kg) 20 Jumping Pull-ups 400 Meter Run