WOD 12.4.22

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A. Super Set Work To A Heavy Push Press 3-3-2-2-1-1-1 B. 8 Rounds For Time 200 Meter Run 10 Burpee Deadlift 2 x 50/35# dumbbell

WOD 12.3.22

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A. 12 Minute EMOM 3 Hang Power Clean Every 4 Minutes Increase Load B. "The Ghost" 6 Rounds For Max Reps Of Each Exercise: 1 Min Row 1 Min Burpee 1 Min Double Under 1 Min Rest

WOD 12.2.22

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A. Super Set Cyclist Front Squat 2101 3-3-3-3-3 Suitcase Knee Over Toe Split Squat 5-5-5-5-5 R/L B. For Load + Quality 10 Minute EMOM 5 Single Arm Kettlebell Thruster R/L 10 Push Up 5 Minute Rest 10 Minute…

WOD 12.1.22

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A. Deadlift Wave Part 3 Every 2 Minutes Perform 5 Reps @ 85% 4 Reps @ 87% 3 Rep @ 89% 5 Reps @ 87% 4 Reps @ 89% 3 Rep @ 91% Athletes will be provided 8-10 minutes of warm up to work their way up to the start of their 85%…

WOD 11.30.22

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A. Snatch Complex 1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 B. 4 Rounds For Time 10 Dumbbell Snatch Left Arm 10 Dumbell Snatch Right Arm 10 Renegade Row Left Arm 10 Renegade Row Right Arm Perform With A 50/35# DumbbellB.…

WOD 11.29.22

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A. Every 2 Minutes for 7 Rounds Bench Press 3-3-3-3-3-3-3 B. For Time 40-30-20-10 Reps/Calories Wall Ball 20/14#; 10/9' Pull-up Row (40-30-20-10 Men / 30-22-15-7 Women)

WOD 11.28.22

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A. Super Set Back Squat 3301 3-3-3-3-3 Weighted GHD Sit Up 10-10-10-10-10 B. For Time 800 Meter Run 3 Rope Climb 12 Power Clean 61/43 400 Meter Run 2 Rope Climb 6 Power Clean 61/43

WOD 11.27.22

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A. Build To A Heavy Single Thruster 3-3-2-2-1-1-1 B. For Time 3 Rounds 400 Meter Run 10 Burpee To Box Jump 24/20" 10 Devil Press 50/35

WOD 11.26.22

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A. Super Set 5 x 100 Ft. Carries: Athletes choice on style, equipment, and weight Weighted Pull-up 2-2-2-2-2 Skill Work: Jump Rope B. 4 Rounds For Time 15 Chest-to-Bar Pull-up 25 Wall Ball 20/14#, 10/9' 50 Double…

WOD 11.25.22

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…