BLOG & WODS
MON16JAN2023
WOD StrengthE3M x 3 sets -10 deadlifts, start at 45% of 1RM and build based on feel for today -half kneeling single arm banded lat pull downs x...
SAT14JAN2023
WOD MetConIn teams of two, alternating movements, 30min AMRAP:-400m run-20 BB clusters (clean + thruster) (95/65#) (135/95#)-20 Push ups-Row...
FRI13JAN2023
WOD StrengthE5M x 3 sets:Back squat x 8 @ 40% immediately followed by…Max effort front squats MetConEMOM x 20min (5 sets)1: DB devil presses 35s/25s...
THU12JAN2023
WOD MetConE8M x 5 sets-400m Run-16 Walking DB/KB Lunges (8/side)-8 T2B-32 Double Unders *Aim for equal parts work:rest. Each round should be done...
WED11JAN2023
WOD StrengthE4.5M x 4 sets:-Pause bench press x 5 w/ :3 pause at chest, start light and end at a tough weight-DB lat pull overs x 10-Banded face...
TUE10JAN2023
WOD StrengthE3M x 5 sets:Split Jerk x 3*start light and build based on feel, don’t exceed RPE 8-9/80% MetCon10min AMRAP:9 russian kbs 53/35 70/536...
MON09JAN2023
WOD StrengthE90S x 9 sets:Set 1-3: 3 position snatch (hip, hang, floor)Set 4-6: 2 position snatch (hang, floor)Set 7-9: 1 snatch*if able, receive in...
SAT07JAN2023
WOD Warm-up20/15 Calorie Bike10 Russian Baby Makers10 Alternating Deep Squat Thoracis Rotations6e/side KB Press into Windmill ConditioningIn Teams...