Wednesday 10.27.21

WOD: “Tigger” For Time: 35 Burpee Box Jump Overs (24/20) 40/32 Calorie Assault Bike/Echo Bike 50 Abmat situps 20 Bar Muscle-Ups or 40 Chest to Bar or 60 Pull-Ups 50 Abmat situps 40/32 Calorie Assault Bike/Echo Bike 35 Burpee Box Jump Overs...
Tuesday 10.26.21

Tuesday 10.26.21

STRENGTH: 1 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – WOD: “Christopher Robin” AMRAP 3 Minutes 3 Power Cleans (185/125) 3 Strict Handstand Push Ups -rest 3:00- AMRAP 3 Minutes 6 Power Cleans (155/105) 4 Strict...
Monday 10.25.21

Monday 10.25.21

STRENGTH: 3 Position Power Snatch: 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets *Build to a Heavy Unbroken Complex across 5 working sets WOD: “Winnie the Pooh” 100 Wallballs (20/14) 50 GHD’s or 50 V-Ups 40 Push-ups 30 Alternating Double...
Saturday 10.23.21

Saturday 10.23.21

SATURDAY PARTNER WOD 10 Rounds For Time, Each: 5 Power Cleans (185/135)(155/105)(135/95) 6 Bar Facing Burpees 7 Russian KBS (53/35)(35/26) 8 Box Jump Overs (24/20) Partners Alternate Entire Rounds, One Person Works At A Time. Clock Stops When Partner 2 Completes 10th...
Thursday 10.21.21

Thursday 10.21.21

STRENGTH: Clean and Jerk: 10×1 Perform 10 singles within 70-80% of 1RM Clean and Jerk * Rest 60-90 seconds between sets * WOD: “Goofy Goober” Teams of 2 4 Rounds (each/1:1) 15 Wall Balls (20/14) 12 Pull-ups 9 Box Jumps (24/20) 15 Wall Balls...
Wednesday 10.20.21

Wednesday 10.20.21

WOD: “The Krusty Krab” 18:00 Amrap 20/15 Calorie Assault Bike or Echo Bike 50ft Double Dumbbell Walking Lunge (50’s/35’s) 20 Push-ups
Tuesday 10.19.21

Tuesday 10.19.21

STRENGTH: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets * Work up to a Heavy, Unbroken set WOD: “Diane” 21-15-9 Deadlifts (225/155) Handstand...
Monday 10.18.21

Monday 10.18.21

STRENGTH: 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes WOD: “SpongeBob Squarepants For time: 20 Burpee Box Jump Overs (24″/20″) 25/20 Calorie Row 30 Power Snatch (95/65) 25/20 Calorie Row 20 Burpee Box Jump Overs...
Saturday 10.16.21

Saturday 10.16.21

WOD: “The Spice Family” Teams of 3 24:00 Amrap Partner 1: Max Calorie Bike Erg or Echo Bike Partner 2: 2 Rounds 10 Pull-Ups 3 Power Clean (185/135) 5 Front Squats (185/135) Partner 3: Rest * Scored as Total Reps = reps at station 2 + calories * All partners rotate...