WOD

Fitness: Power Clean Technique (10-12 min light weight) + Strict Pullup AMRAP (lightest band possible) + 1 min at each station Wallballs KBS Burpee rest... Read More

Fitness: Shoulder Prehab + EMOM for 12 min Even-8/10 Hand Release Push Ups Odd- 8 Front Rack Stepups 95/65 + 5 rounds not for time... Read More

Fitness: Shoulder Prehab + Shoulder Press 5×5 @ 50% of 1 RM + 1 min at each movement FLR dish hold V-Ups DU rest as... Read More

Fitness: Back Squat 5×5 @ 50% of 1 RM + 1min FLR + 5/7 pushps @ 3111 RIng/ Dip bar holds 30 sec Hollow Hold... Read More

For the conditioning please keep up with your times for each round. We will start fitness and competition at the same time. Fitness: A1. Shoulder... Read More

Fitness: A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min B1. BB Front Rack Lunge 4 each leg x 4 (HTLW) B2. Side Bridge... Read More

Fitness: A1. SA FC (1R+ 1L) x 4 – All the way down and back with one arm, then repeat with the opposite arm A2.... Read More

Fitness: A. Back Squat 4-5 x 4 @ 32×1 rest 2-3 min B. RFESS 6-8 x 3 @ 3010 rest 30 sec; rest 1 min... Read More

Happy Cinco De Mayo!!!!!!! Fitness: A1. CG BP 4-5 x 3 @ 3111 rest 30 sec A2. Ring Row 8-10 x 3 @ 3113 A3.... Read More

This is Friday’s post. Be sure you check the date.   Fitness: A1. Shoulder Press 6-8 x 4 @ 30×1 rest 1 min B1. Pendlay... Read More