WOD 1.5.22

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A. Superset Bent Press 8-8-8-8, each arm Single Arm Bent Row 8-8-8-8, each arm Single Leg Romanian Deadlift 8-8-8-8, each leg B. 2 rounds for time: 400M Run 20 Pull Up 400M Run 20 Toes to Bar

WOD 1.4.22

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"Zeus" 3 rounds for time: 30 Wall Ball 30 Sumo Deadlift High Pull 34/25KG 30 Box Jump 24/20" 30 Push Press 34/25KG 30 Calorie Row 30 Push Up 10 Back Squat @ bodyweight

WOD 1.3.22

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"Barn Burner" Part 1 - AMRAP 3:00: 50 Double-Unders, 21 Bar-Facing Burpees Max Power Cleans (50 / 35 kg) Rest 3:00 Part 2 - AMRAP 3:00: 50 Double-Unders, 18 Bar-Facing Burpees Max Power Cleans (60 / 40 kg) Rest 3:00 Part 3…

WOD 1.2.22

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A. Superset Back Squat 3-3-3-3-3 Skill Work Kipping/Bar Muscle Up B. For time: 21 Thruster 52/35KG 9 Bar Muscle Up 15 Thruster 15 Chest to Bar Pull Up 9 Thruster 21 Pull Up Compare to January 2, 2020. …

Bay Area Ninja League

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BAY AREA NINJA LEAGUE The Cave in Marin, Traverse Fitness in Richmond, and Sqvadron HQ in Concord are teaming up to turn ninja into a sport in the bay area! Note: Any competitor who has competed in at least one other event during…