WOD 11.7.22

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A. Super Set Pause Snatch Grip Behind-the-Neck Push Jerk 3-3-3-3-3 2 second pause at initiating dip Tempo Strict Dip 20X0 5-5-5-5-5 B. 3 Rounds for Max Reps 1 Round = 3 Min of Work / 1 Min of Rest Within 3 Minutes…

WOD 11.6.22

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A. Super Set Thruster 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B For Time 5 Rounds 10 Dumbell Thruster 100 Meter Dumbbell Farmers Carry Perform with pair of 50/35# dumbbell

WOD 11.5.22

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Partner Murph In teams of two, complete the following: 1 Mile Run 100 Pull-up 200 Push-up 300 Air Squat 1 Mile Run Perform with 20# vest Run 1 mile at the beginning and end together as a team. Share the reps of pull-ups,…

WOD 11.4.22

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A. Super Set Halt Snatch Pull* 3-3-3-3-3 *Halt Snatch Pull = hold for 3 seconds below the knee, then finish with a high pull Skills: Jump Rope Practice (Double Unders, Crossovers) B. For Time + Weight 100 Double Under 10…

WOD 11.3.22

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A. Gymnastics Conditioning 5 rounds 0:30 seconds Max Rep Handstand Push Up 1:30 rest B. Sit, Climb, Row 3 Rounds :20 second L-Sit 3 Rope Climbs 500 Meter Row

WOD 11.2.22

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A. Back Squat Strength Progression: Every 2:00 Minutes, perform:3 Reps @ 87% 2 Reps @ 89% 1 Rep @ 91% 3 Reps @ 89% 2 Reps @ 91% 1 Rep @ 93% 3 Reps @ 91% 2 Reps @ 93% 1 Rep @ 95% Athletes will be provided 10-15 minutes of warm…

WOD 11.1.22

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A. Gymnastics Conditioning 5 rounds 0:30 seconds Max Rep Pull-up 1:30 rest B. 5 Rounds For Time 10 Box Jump 24/20" 10 Shoulder-to-Overhead 61/43 400M Run

WOD 10.31.22

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A. 12 Min EMOM Kettlebell Complex Min 1: 15 Double Kettlebell Sumo Deadlift Min 2: 10 Alternating Double Kettlebell Reverse Lunge Min 3: Rest B. For Time 10 Burpee 31 Double Kettlebell Deadlift 1.5/1P 10 Burpee 31…

WOD 10.30.22

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A. Super Set Push Press 5-5-5-5-5 L-Sit 5 x 20 seconds B. For Time 3-6-9-12-9-6-3 Devils Press 50/35# Single Dumbell Box Step Over 24/20" Toes-to-Bar

WOD 10.29.22

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A. 100 ft Sand Bag Carry B. "Hard Cindy" 20 Minute AMRAP 5 Weighted Pull Up 35/25# db 10 Push Up (feet on 30/24" box) 15 Air Squat 20/15kg bumper plate