WOD 5.5.24

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A. For Load Snatch Complex 1-1-1-1-1-1-1 1 Rep Each Of: Snatch Pull + Hang Power Snatch + Hang Squat Snatch A. For Max Reps EMOM x 12 Minutes Odd Minute: Max Rep Strict Toes-to-Bar Even Minute: Max Rep Strict Ring…

WOD 5.4.24

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For Total Rounds Partner Workout 24 Minute AMRAP 24 Russian Kettlebell Swing 2/1.5P 12 Handstand Push-up 200M Farmers Carry 2/1.5P – Share work load as desired. – Use two KBs for the farmers carry; go out together and trade…

WOD 5.3.24

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A. For Load Turkish Get-up 6-6-6-6-6 / arm B. For Time 80 DB Box Step-up 50/35#, 24/20" – Every minute on the minute, starting at :00, perform 20 double-unders. – Use two dumbbells.  

WOD 5.2.24

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A. For Load Clean Complex 1-1-1-1-1-1-1 1 Rep Each Of: Clean Pull + Hang Power Clean + Hang Squat Clean B. For Time 6 Rounds 9 Hang Squat Clean 70/47 6 Bar Muscle-up  

WOD 5.1.24

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A. For Load E2MOM x 14 Minutes 3 Weighted Pull-up B. For Total Reps 5 rounds :30 Row Calories :30 Push-up 2:00 Rest Between Rounds Optional: Wear A Weighted Vest  

WOD 4.30.24

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A. Super Set E3MOM x 15 Minutes 10 Deadlift B. For Time 800M Run 36 DB Front Rack Lunge 50/35# 600M Run 24 DB Front Rack Lunge 50/35# 400M Run 12 DB Front Rack Lunge 50/35# 200M Run – Use two DBs. …

WOD 4.29.24

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A. For Load E2MOM x 5 Rounds Build To A Heavy Strict Press + Jerk Complex 3 Strict Press + 3 Push Jerk – Take the bar from the floor. Pistol Practice + Prep In Remaining Time B. For Time 3 Rounds 30 Alternating…

WOD 4.28.24

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A. For Load E2MOM x 5 Rounds Build To A Heavy Strict Press + Jerk Complex 3 Strict Press + 3 Push Jerk – Take the bar from the floor. Pistol Practice + Prep In Remaining Time B. For Time 3 Rounds 30 Alternating…

WOD 4.27.24

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A. For Load 3 Rounds 100M Farmer Carry 1:00 Sandbag Bearhug Hold B. For Max Reps 2 Rounds 3:00 Toes-to-Bar 3:00 Kettlebell Swing 1.5/1P 3:00 Calorie Row Run 400M At The Start Of Each Movement/Interval …

WOD 4.26.24

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A. For Load E2MOM x 7 Rounds 5 Deadlift - Build to Working Weight B. For Max Reps 7 x 1:00 AMRAP 21 Double Under 7 Burpee Max Rep Deadlift In Remaining Time 143/102 2:00 Rest Between Rounds &nbs…