WOD

• Sat.5.21.22

  Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 Straight Leg Sit ups 30 Back Extensions 25 Hang Power Cleans more »

  MORE INFO

• Wed.5.18.22

  Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

  MORE INFO

• Sun.5.15.22

  Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 4 Rounds 20 KB Snatch, alt15 GHD sit-ups10 box jumps Cooldown: Roll out and stretch

  MORE INFO

• Sat.5.14.22

  Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: Stretch

  MORE INFO

• Wed.5.11.22

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Weighted lunges, alt15 DB Flies200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

  MORE INFO