WOD 2.18.24

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A. EMOM x 12 Rounds EMOM 12: Min. 1 | :30 Wall Walk Min. 2 | :30 Box Jump 24/20 Min. 3 | :30 Calorie Row, Ski, or Bike, 100M Run B. 5 Rounds For Time 2 Rope Climb 10 Devils Press 35/20# 2 Rope Climb 2 Minute Rest…

WOD 2.17.24

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A. For Load Snatch 1-1-1-1-1 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance B. "Ladder Nancy" For Time 5 Overhead Squat 84/56 400M Run 10 Overhead Squat 70/47 400M Run 15 Overhead Squat 61/43 400M Run 20…

WOD 2.16.24

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A. For Load Sumo Deadlift High Pull 21-15-9 100M Sandbag Carry Between Rounds B. 5 Rounds For Time 40 Double Under 15 Toes-to-Bar 1 Minute Rest Between Rounds  

WOD 2.15.24

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A. For Load Clean 3-3-2-2-1-1-1-1 3 reps x 2 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 4 sets @ 90%+ B. 12 Minute AMRAP 200M Run 50' Handstand Walk 10 Box Jump Over 24/20"  

WOD 2.14.24

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A. For Load Back Squat 1-1-1-1-1-1-1 B. 5 Rounds For Time 10 Kettlebell Goblet Walking Lunge 2/1.5P 15 Russian Kettlebell Swing 2/1.5P 1 Minute Rest Between Rounds  

WOD 2.13.24

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A. Accessory Skill Work EMOM x 10 Rounds Odd Rounds: :30s Bar Muscle-up or Bar Muscle-up Practice Even Rounds: :30s Plank Hold B. 3 Rounds For Time 500M Row 21 Burpee Pull-up  

WOD 2.12.24

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A. On A 15 Minute Clock, Build To A Heavy.. 3-rep Push Jerk B. For Time Air Squat 50-40-30-20-10 Push Jerk 61/43 5-10-15-20-25  

WOD 2.11.24

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A. Super Set Bench Press 10-10-10-10-10 Skil Work Wall Walk Practice B. Partner Workout For Time 5 Rounds 50 Calorie Row 10 Wall Walk – One person works at a time. – Split the work as needed. …

WOD 2.10.24

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For Time 40 Deadlift 40 Hang Power Clean 800M Run 30 Deadlift 30 Hang Power Clean 800M Run 20 Deadlift 20 Hang Power Clean 800M Run 10 Deadlift 10 Hang Power Clean Use 43/29 Barbell  

WOD 2.9.24

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A. For Load Back Squat 3-3-3-3-3+ B. For Time 100 Wall Ball 20/14#, 10/9' 400M Run 200 Ft. Single Arm Dumbell Overhead Lunge 50/35#