WOD 10.8.23

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Tabata Fight Gone Bad 8 intervals of 20 seconds of work, 10 seconds of rest, of each of the following movements. Wall Ball Sumo Deadlift High Pull 34/25KG Box Jump 20"" Push Press 34/25KG Row for Calories Each movement is scored…

WOD 10.7.23

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"Frantasy Land" For time: 21-15-9 reps of: Thruster 43/30 Pull-up -- then -- 15-12-9 reps of: Thruster 52/36 Chest-to-bar Pull-up -- then -- 12-9-6 reps of: Thruster 61/43 Bar Muscle-up 25 Minute Time Cap …

WOD 10.6.23

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A. Super Set Deadlift 3-3-3 5 @ 70% 5 @ 80% 5 @ 90% Skill Work 3 Sets Of 3x Low Ring Muscle-up Transition B. For Time 27-21-15-9 Reps Of Calorie Row Hang Power Snatch 43/30 12 Minute Time Cap …

WOD 10.5.23

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A. 20 Minutes To Build To A... Heavy Clean Complex 1 Power Clean + 1 Squat Clean B. 12 Minute AMRAP 1 Rope Climb 3 Front Squats 3 Push Press 1 Rope Climb 4 Front Squats 4 Push Press 1 Rope Climb 5 Front Squats 5…

WOD 10.4.23

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A. Super Set Box Squat 5-5-5-5-5 Skill Work Muscle-Up Progressions: 5 Sets Of: 10s False Grip Hang 10s Bottom Of Ring Support 10s Top Of Ring Hold B. For Time 5 Rounds 15 Toes to Bar 10 Burpee Over Rower 20/15…

WOD 10.3.23

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A. Snatch Complex Every 1:15 x 8 Rounds Pause Snatch (below knee) Round 1-2: 65% Round 3-4: 70% Round 5-6: 75% Round 7-8: 80% B. 'Double Under Nancy' 50 Double Under 15 Overhead Squat 43/30 12 Minute Time Ca…

WOD 10.1.23

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A. For Load and Quality 4 Rounds 50M DB Single Arm Suitcase Carry, left arm 50M DB Single Arm Suitcase Carry, right arm 50M DB Single Arm Overhead Carry, left arm 50M DB Single Arm Overhead Carry, right arm B. As many rounds…

WOD 9.30.23

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Partner Workout In Teams Of 2: 100 Wall Ball 20/14, 10/9 80 Calorie Row 60 Dumbbell Snatch 50/35# 40 Sychronized Burpee 60 Dumbbell Snatch 50/35# 80 Calorie Row 100 Wall Ball 20/14, 10/9  

WOD 9.29.23

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A. Super Set Deadlift 5-5-5 5 @ 65% 5 @ 70% 5 @ 75% Skill Work Pistol Squat Practice B. For Time 400M Run 75 Double Unders -- then -- 20 Deadlifts 61/43KG 20 Chest-to-bar Pull-up 20 Burpee 20 Back Squats…

WOD 9.28.23

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A. Super Set Push Press + Push Jerk + Split Jerk Complex 1-1-1-1-1 Skill Work Handstand Push-up Prep and Progression Rope Climb Prep and Progression B. For Time 3 Rounds 500M Row 10 Handstand Push-up 2 Rope Climb 15…