Monday: WOD: “AHH PHOOK” 1 Min ea lift for 12 mIn 4 Hang Snatches; 3 Power Snatches; 2 Squat Snatches Rest 2 Min Run 300 M; 12 TTB; 12 Goblet Squats Run 200 M; 12 TTB; 12 Goblet Squats Run 100 M; 12 TTB; 12 Goblet Squats For Time Tuesday: WOD: 40 M. WT Bear […]
September 28 – October 3, 2020 Read More »
Monday: WOD: “Friendly Fran” 21 Thrusters 21 Pull ups 3 Rounds For Time Tuesday: Strength: 10 Min to find 1 RM Front Squat-then rest 2 min DAMN Diane 15 Deadlifts 15 HSPU (no mat- can kip) 3R4T Wednesday: WOD: 1000 M Row rest 3 min 500 m Row rest 2 min 250 M Row For
September 21 – September 26, 2020 Read More »
Monday: EMOM: 4 Squat Cleans/8 strict pullups WOD: 10 HSPU/20 SQUATS 30 DU/200M RUN 12MIN AMRAP Tuesday: WOD: 10 BURPEES 10 KBS 1 ROPE CCLIMB 6R4T Wednesday: WOD: 3 DEADLIFTS/6 PUSHUPS 9 SQUATS/12 SITUPS 3 MINS AMRAP/REST 1 MIN; 5 CYCLES Thursday: WOD: SKI 400/350 M/ 12 WB / 12 BJ RUN 400M / 12
September 14 – September 19, 2020 Read More »
Monday: 10 AM ONLY for Labor Day Today!!! WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps
September 7 – September 12, 2020 Read More »