WOD

Fitness: A. Back Squat 8,8,8,6,6 rest 2-3 min + 350m Row 20 KBS 8/12 Hand Release Pushup Females rest 1:30; Males rest 2:00 x 4... Read More

The energy in the gym last week was amazing!!!!! Looking forward to another great week of fun and exercise   Fitness: A1. DB BP 8-10... Read More

Fitness: A. Walking lunges 8 per leg x 4 sets(building) rest 2 min B1. strict pullup 4-5 x 5 @ 21×1 rest 20 sec B2.... Read More

Fitness: A1. Shoulder Press 10-12 x 4 @ 4112 rest 30-60 sec A2. DB Row 10-12 x 4 @ 3112 rest 20 sec, rest 45... Read More

Fitness: 6 sets @ 80% waiter carry 150′ (75R+75L) sled (Fast; not too heavy) FLR 90 sec Hollow Hold 30 sec   Competition: Row 500m... Read More

Fitness: A. Back Squat 10, 10, 8, 8, 8 rest 2-3 min + 200m run 15/20 Wallball 8/12 Hand Release Pushup Females rest 1:30; Males... Read More

Fitness: A1. DB BP 10 -12 x 5 @ 31×1 rest 60 sec A2. SL RDL 8-10 x 5 @ 3010 rest 30 sec b/n... Read More

Fitness: A. Back Squat 10,10,10,10,10 rest 2-3 min “No Tempo” + 4 sets 5/7 Strict Pullups 7 Deadlifts 155/105 200m run rest 2:00   Competition:... Read More

Fitness: 4 rounds for time 400m row 15 Thrusters 75/45 Compare to 5-16   Competition A. Power Snatch 2-3 Tng @ 72-74% EMOM for 12... Read More

Fitness: For time 30 Alt’ ing TGU 40/25 + 12 min @80% 15 KBS 10 NPUBBJ 20 DU or 40 singles reference 4-30 and 7-2... Read More