Monday: WOD: Murph 1 Mile RUN 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday: WOD: 1 min Row 1 Min Rest 20 Min Wednesday: WOD: 8 Wall Balls 8 Dead Lifts 4 Turkish Get Ups 15 Min AMRAP Thursday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : […]
May 31 – Jun 5, 2021 Read More »
Monday: WOD: “Fran” Thrusters (95/65) Pull Ups 21-15-9 Reps …For Time… Rest 3min the run 1 mile Tuesday: WOD: Strength: 6 Backsquats/30 Double Unders Then 11 Burpees 7 C&J (115/75) 5R4T Wedesday: WOD: EMOM: 3 Strict Pull Ups/HS Holds Then WOD: 5 Snatches(115/75) 10 Pushups 15 min amrap Thursday: WOD: Run 400 M 10 HSPU;
May 24 – May 29, 2021 Read More »
Monday: EMOM for 8 Min: 3-Push Press/L-sit holds (15 Sec) 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: EMOM for 8 Min: 4- Shoulder Press/ 4-Front Rack Lunges Then Death by 10m Run Thursday: WOD: “Joey” 1 KBS – 1 Farmer’s carry 2
May 17 – May 22, 2021 Read More »
Monday: WOD: “Miami” EMOM: 10 MIN 2 Complexed of: Squat Clean/ Split Jerk 7 DL (135/95); 5 HC 3 STOH; 50 DU 7R4T Tuesday: WOD: “George Clooney” min 0-3:Run 400 min 3-4: Burpees min 4-5: Wall Balls min 5-6: Pull Ups score = total reps Wednesday: WOD: “Making Waves” 9-15-21 Reps …For Time… HSPU; Box
May 10 – May 15, 2021 Read More »
Monday: WOD: “Nancy” 400M Run 15 OHS(95/65) 5R4T Tuesday: WOD: 10 Thrusters (95/65) 10 Hang Cleans (95/65) 10 Box Jumps (24/20) 5R4T Wednesday: WOD: EMOM: Deadlift/Push Up Then Max Effort 1k Row and 1 mile Run Thursday: WOD: UP CHIT CREEK 12 REPS IN 1 MIN BURPEES/ 1 MIN ROW 12 REPS IN 1 MIN
May 3 – May 8, 2021 Read More »