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  • FRIDAY 11/16/18

    FRIDAY 11/16/18
    STRENGTH SET
    then WOD
    Every 90 Seconds for as long as possible:
    Handstand Pushup Thruster @ 135/95 Dumbbell Overhead Walking Lunge @ 55/35 **Add one repetition each round ....

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  • WEDNNESDAY 11/14/18

    WEDNNESDAY 11/14/18

    WOD
    EMOM25:

    Min1: 10 Shoulders to OH 115/85 Min2: 15/10 Cal Row Min3: 10 Pull Ups Min4: 40 DU Min5: 15 Toes to Bar ....

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  • TUESDAY 11/13/18

    TUESDAY 11/13/18
    STRENGTH SET
    then WOD
    5 Rounds:

    8 Squat Snatch 155/105 16 Single Arm Russian KB Swing 70/53 ....

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  • MONDAY 11/12/18

    MONDAY 11/12/18
    STRENGTH SET
    then WOD
    AMRAP10
    : 10 Supermans 5# each hand 10 GHDSU 10 Alternating Pistols (5/leg) ....

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  • SATURDAY 11/10/18

    SATURDAY 11/10/18

    WOD
    Double Aerobic DT
    10 Rounds For Time 12 Deadlifts @ 95/65 lb 9 Hang Power Cleans @ 95/65 lb 6 Push Jerks @ 95/65 lb ....

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  • FRIDAY 11/09/18

    FRIDAY 11/09/18

    WOD
    Row 3K THEN 3 Rounds AMRAP5 15 DB FS @ 50/35 10 DL @ 185/135 Rest 2 Minutes ....

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  • THURSDAY 11/08/18

    THURSDAY 11/08/18
    WOD
    21-15-9 Overhead Squat @ 95/65 Toes to Bar Then
    15-12-9 Hang Squat Clean Thruster @ 95/65 Ring Muscle Ups ....

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  • TUESDAY 11/06/18

    TUESDAY 11/06/18

    WOD
    EMOM 35 M1: 60 Double Unders M2: 20 Wallballs @ 20/14 M3: 15 Toes to Bar M4: 10 Power Cleans @ 135/95 M5: 10 Burpee Box Jump Overs @ 24/20 M6: 10 Single Arm Dumbbell Push Press @ 70/50 (5 Per Arm) M7: 5 Deadlifts @ 370/225 ....

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