Strength: Overhead Squats (off the rack) 10 min EMOM 2 OHS all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: For Time: 400m/325m Row 12-9-6-3 reps of OHS 95/65/55 *25 double unders per round 25 singles scaled (100 DU total) Rest 2 mins….then do it again!! 400m/325m Row...Read More
Skill: Kipping or butterfly pullups (10 min progressions) WOD: “Less is more” 4 rounds NOT for time (20-25 mins to finish) 12 kipping or butterfly pullps 12 bench press 115/85/65 12 Over the Shoulder Ball toss 50/40lbs *start on any order and rest 1-2 mins between each roundRead More
Strength: Deadlift 10 min EMOM 2 Deadlifts all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: Five 2 min AMRAPS with a 1 min rest in between each (15 min total WOD) 7 Deadlifts 225/155/105 7/5 Cal Bike *max air squat with time remaining in the 2 mins *score total REPS on the air...Read More
Strength: Front Squat 10 min EMOM 2 FS all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: For Time: 27-21-15-9: Box Jump (24″/20″) Thrusters (75/55) *15 min hard time capRead More
Skill: Hand Stand Walks (10 min progressions) WOD: “Walk It Out” 20 min EMOM MIN 1: 15 Cal Row MIN 2: 10 TTB MIN 3: :30 sec hand stand walk practice or :30 sec hand stand hold on wall MIN 4: 25 ab mat situpsRead More
Strength: Hang Power Snatches (spend 13 mins working on the form) *option to build up in weight or stick to 1 weight WOD: Memorial WOD: “The Ang” *Our members Steve and Madeline lost a friend recently so this WOD is to remember her. 5 rounds for time: 20 WallBalls 20/14 15 Pullups 10 Hang Power...Read More
Strength: Power Cleans (spend 13 mins working up to a heavy single) WOD: “I Got Options” [On the 0:00 min] 9-6-3: Power Cleans (155/105/95) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] [On the 10:00 min] 12-9-6-3: Power Cleans (135/95/65) Burpee Box Jump Overs (24″/20″) [8 Minute Time Cap] *Score = Sum Total Time of 2...Read More
