BLOG & WODS
SAT17DEC2022
WOD For Time, In Teams of 2, One Partner Working at a Time: 4 Rounds of Cindy (8 for Rx+)THEN3 Rounds800/600m Row20 Hang Power Snatch(75/55) I...
WED14DEC2022
WOD Warm-up2 Sets200m Run6e/leg Slow Skater Squats10e/leg KB Kickstand RDL20sec e/side Side Plank StrengthEvery 3mins x 4 sets4/4/3/3 Back Squat...
TUE13DEC2022
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10/8 Calorie Row Sprints10 Push Pike Toe Touch (L+R=2)10 KBS20 Pike Leg Lift Over (L+R=2) Strength4 Sets...
MON12DEC2022
WOD Warm-upDynamic Warm-up/Stretches 2 Sets - Perform 5 reps of the following movements: Kang Squats Hang High Pull Hang Muscle Snatch OHS Hip Power...
SAT10DEC2022
WOD ConditioningFor Time, In Teams of 2, One Partner Working at a Time:Buy-In: 1k Partner Row 3 Rounds80 Double Under60 Supinated Body Row40 HR...
FRI09DEC2022
WOD Warm-up2 Sets5 Slow Shoulder Extension Bridge3 Paused Hollow + Arch (1sec pause ea pos)10 Kipping Hollow Arch Swings10 Heavy Russian KBS40'...
THU08DEC2022
WOD Warm-up2 Sets15-20 Supinated Band Pull-aparts12 Banded Curl to Press5 Tempo Chin-up (22X1)100m Run Strength4 Sets5/5/4/2 Bench Press (31X1)Max...
WED07DEC2022
WOD Warm-upDynamic Stretches/Warm-up 2 Sets15/12 Calorie Bike8e/leg KB Kickstand Goblet Squat10 Single Arm KB Swing + 6 KB Windmill (L)10 Single Arm...