THU23JUN2022

WOD Warm-UpGeneral Dynamic Warm-up/Stretch Strength3-4 Sets1.1.1.1 Mixed Grip Weighted Pull-up (full ROM each rep)*6-8 Dips (21X1) or Negative Dips (3101)10 Glute Bridge DB Floor Press *pronated pull-up, mixed grip (2x), supinated – as heavy and strict as...

TUE07JUN2022

WOD Warm-upBanded Upperbody Stretch Dynamic Warm-up/Stretch 2 Sets15sec Chin-up Hold5 Burpee T2B20′ Bear Crawl15sec Rower Sprint StrengthWarm-up, then 3 Sets of 2 Push Press + 4 Push Jerk Aim to go heavier than last week, as for permits. ConditioningFor Time:3...

MON20JUN2022

WOD Warm-upDynamic Stretches/Run 2 Sets6e/side Half Kneeling KB Windmill16 Alternating Pike Leg Lift Over15sec e/side Split Stance Isometric w/ Pulsing StrengthFront Squat: Warm-up, then 4 Sets of 2 (working sets heavier than last week, if possible) Tempo: 11X1 (1sec...

SAT18JUN2022

WOD Warm-upDynamic Stretch/Warm-up 2-3 Sets6e/side Offset KB Push-up12 Alt Narrow KB Rotational Deadlift12 Alt KB Goblet Reverse Lunge10/7 Calorie Bike Sprint (1) https://www.youtube.com/watch?v=nxPEqBn6tFc(2) https://www.youtube.com/watch?v=QM6tD8M9mfI ConditioningIn...

FRI17JUN2022

WOD Warm-upDynamic Warm-up/Stretch 2 Sets20sec Max Effort Row6e/leg Box Blast Off5 Inchworms6e/arm DB Snatch into Windmill Conditioning4 Rounds For Time (25 Minute Time Cap):(A) 12 DB Hang Power Clean (50/35)(B) 10 Box Jump Over (24/20)(C) 300m/240m Row(D) 8 DB...