WOD 9.11.20

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A. Shoulder Press 8-8-8-8-8 B. For time: 50/35 Row for Calories 50 Med Ball Sit Up 20/14LB 35/25 Row for Calories 35 Med Ball Sit Up 20/14 Row for Calories 20 Med Ball Sit Up

WOD 9.10.20

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A. Work up to a heavy Hang Squat Clean, Triple B. As many rounds as possible in 8 minutes: 2-4-6-8-10... unbroken reps of: Dumbbell Hang Power Clean 50/35LB Goblet Squat 50/35LB Continue adding 2 reps to each movement…

WOD 9.9.20

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A. Superset Bent Row 8-8-8-8-8 L-Sit 5 x 20 Sec B. For time: 50-35-20 reps of: Deadlift 70/49KG Push Up 12 minute time cap.

Corona Virus (COVID-19)

Update: September 8th, 2020 Marin county moved into tier 2 in the state's plan late last week. We were given the green light to open up indoors at 10% capacity starting today, September 8th. We discussed and are planning on moving activity…

WOD 9.8.20

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A. Work up to a heavy complex 1 Thruster 2 Front Rack Lunge 1 Thruster B. 2 rounds for time: 400M Run 21 Thruster 52/36KG Compare to September 7, 2018.

WOD 9.6.20

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A. Wide Grip Behind the Neck Split Jerk 3-3-3-3-3 B. For time: 30-20-10 reps of: Hang Power Snatch 43/30KG Bar Facing Burpee

WOD 9.5.20

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5 rounds for time: 30 Push Up 40 Abmat Sit Up 50 Lunge 60 Double Under Rest 3 minutes between rounds.

WOD 9.4.20

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A. For time: 1 Mile Run B. 3 rounds for max reps: 1 Minute Back Squat 61/43KG 1 Minute Rest 1 Minute Power Clean 61/43KG 1 Minute Rest 1 Minute Push Jerk 61/43KG 1 Minute Rest

WOD 9.3.20

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A. 4 rounds: 1 Minute Deadlift Hold 30 Seconds Rest 1 Minute Plank 30 Seconds Rest Perform Deadlift Hold at 70% 1 Rep Max Deadlift. B. For time: 30 Burpee 40 Russian Kettlebell Swing 2/1.5P 50 Kettlebell Deadlift 2/1.5P 40…

WOD 9.2.20

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A. Overhead Squat 3-3-3-3-3 B. As many rounds as possible in 9 minutes: 9 Push Press 61/43KG 6 Box Jump 30/24" 3 Power Snatch 61/43KG