WOD 7.10.23

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A. Super Set Back Squat 15-10-5-5-10-15 Skill Work Kettlebell Clean Prep and Progression B. For Time 4 Rounds 250M Row 24 Double Kettlebell Deadlift 18 Double Kettlebell Front Squat 12 Double Shoulder-to-Overhead Perform…

WOD 7.9.23

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A. Super Set E2MOM x 3 Rounds Barbell Z Press 20X0 8-8-8 2 Minute Rest/Transition Part 2: E2MOM x 3 Rounds Dumbbell Bent Over Reverse Fly 20X0 8-8-8 Barbell Reverse Curl 20X0 8-8-8 B. Tabata Box Jump 24/20" Russian…

WOD 7.8.23

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A. Super Set E2MOM x 3 Rounds Barbell Z Press 20X0 8-8-8 2 Minute Rest/Transition Part 2: E2MOM x 3 Rounds Dumbbell Bent Over Reverse Fly 20X0 8-8-8 Barbell Reverse Curl 20X0 8-8-8 B. Tabata Box Jump 24/20" Russian…

WOD 7.7.23

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A. Super Set E2MOM x 5 Rounds 1 Clean & Jerk Complex = 1 Power Clean + 1 Power Jerk Skill Work Double Under + Crossover Prep and Progression B. For Time Buy-in: Med Ball Run 20/14#, 400M Power Clean 70/48 12-9-6-3-6-9-12 Double…

WOD 7.6.23

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A. Super Set E3MOM x 4 Rounds Band Assisted Pull-up 21X0 8-8-8-8 Dumbbell Pullover 2110 8-8-8-8   B. E3MOM x 15 Minutes (5 Rounds) "Alphabet Soup" A. 20/15 Calorie Row B. 12 Burpee-to-Target C. 3 Bar…

WOD 7.5.23

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A. Super Set E3MOM x 5 Rounds Landmine Single Leg RDL 20X0 8-8-8-8-8 / Leg Assisted Nordic Hamstring Curl 30X0 3-3-3-3-3 B. For Time 12 Rounds 2 Deadlifts @ 55% 1RM 5 Toes-to-Bar 100M Run 15 Minute Time C…

WOD 7.4.23

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July 4th Hero WOD "Morrison" 50-40-30-20-10 Reps Of Wall Ball 20/14#, 10/9' Box Jump 24/20" Kettlebell Swing 1.5/1P Compare To July 9, 2022

WOD 7.3.23

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A. Super Set Thruster 3-3-3-3-3 Skill Work Kipping and Butterfly Pull-up Prep & Progression B. For Time Buy-in: 20 Front Squat 10 Bar Facing Burpee Then.. 2 Rounds 21 Pull-up 15 Thruster 9/6 Calorie Row Cash…

WOD 7.2.23

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A. Super Set Back Rack Split Squat 3-3-3-3-3 / leg Weighted Dip 5-5-5-5-5 Skill Work Strict Handstand Prep + Progression B. 12 Minutes AMRAP 1 Strict Handstand Push-up 2 Overhead Barbell Lunges 30/20 2 Strict Handstand…

WOD 7.1.23

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Partner Workout 25 Minute AMRAP 5 Toes-to-Bar 3 Dumbbell Thruster 50/35# 1 Devil's Press 50/35# *Every 5 Minutes = 400M Run TOGETHER, Including Start Of The Workout