WOD 5.1.23

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A. Squat Clean 3-3-3-3-3 Skill Work Pull-up Prep and Progressions B. Murph Prep Day 1 5 Rounds For Time 400M Run 10 Wide Grip Pull-up 20 Push-up 30 Air Squat

WOD 4.30.23

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A. Super Set Strict Press 5-5-5-5-5 Skill Work Double Under Prep and Progression B. For Time Buy In: 400M Run, Directly Into... 50-40-30-20-10 Reps Of Shoulder-to-Overhead 43/30 Double Under Buy Out: 400M Run…

WOD 4.29.23

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Hero WOD Saturday 'The Seven' 7 Rounds 7 Handstand Push-up 7 Thruster 61/43 7 Knees-to-Elbow 7 Deadlift, 111/75 7 Kettlebell Swing, 2/1.5P 7 Pull-up A suicide bomber killed seven CIA officers and one Jordanian officer at a remote…

WOD 4.28.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 1 Snatch Complex = 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch B. For Time* 1 Minute Goblet Wall Sit 1.5/1P 1500M Row 15 Hang Power Snatch 43/30 1 Minute Goblet…

WOD 4.27.23

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A. Super Set Overhead Squat 5-5-5-5-5 Ring Dip 8-8-8-8-8 B. For Max Reps Within 5 Minutes, Complete: 400M Run 30 Overhead Squat 43/30 Max Rep Bar Facing Burpee In Remaining Time Rest 2 Minutes Within 5 Minutes,…

WOD 4.26.23

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A. Build To A Heavy... Clean Complex 1-1-1-1-1-1 1 Clean Complex = 1 Clean Pull + 1 Low Hang Power Clean + 1 Split Jerk B. For Time 4 Rounds 100 Mountain Climbers 21 Double Russian Kettlebell Swing 12 Double Kettlebell…

WOD 4.25.23

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A.Super Set Bulgarian Split Squat 2101 6-6-6-6-6 / leg Skill Work Strict Handstand Push-up Prep B. For Time* 3 Rounds 150 Ft. Dual Dumbell Walking Lunge 50/35# 15 Strict Handstand Push-up *15 Minute Time Cap …

WOD 4.24.23

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2 Part Metcon For Time - 30 Minute Time Cap A1) For Time (15 Minute Time Cap) 10 Deadlift 125/79 20 Chest-to-Bar Pull-up 30 Box Jump 24/20" 40 Wall Ball 20/14#, 10/9' 50/37 Calorie Row A2) For Time (15 Minute Time Cap) 50/37…

WOD 4.23.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 Snatch Complex = 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance B. For Time 3 Rounds 400M Run 20 Althernating Single Arm Devils Press 50/35# 20 Alternating…

WOD 4.22.23

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A. 12 Minutes To Establish A Heavy... Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean B. Partner Workout For Time* 100-75-50-25 Reps Of Wall Ball 20/14#, 10/9' Hang Power…