Wednesday WOD

Jan 8, 2020 | W.O.D.

Wednesday WODWeightliftingHang Power Clean (5 x 2 reps @70-75% Unbroken)15 minStart at hips and lower to hang positionBuilding across setsMetconJumping DB DT (Time)5 Rounds For Time:24 Double Unders12 Dual DB Deadlifts, 50/35#9 Dual DB Hang Power Cleans6 Dual DB...

Tuesday WOD

Jan 7, 2020 | W.O.D.

Tuesday WODStrengthMetcon (No Measure)4 Rounds of Unilateral Work:1. 3 Single Arm Ring Rows each arm2. 4 One Arm OHS each side3. 5 Single Leg Plate Hop each leg4. 5 Cross Body Single Arm DB RDL each side15 minutesSkillMetcon (No Measure)Complete 4 sets:1. 6 Barbell...

Monday WOD

Jan 6, 2020 | W.O.D.

Monday WODWeightliftingFront Squat (4×6 @ 70% Level Load)All 4 sets are preformed at 70% of the athletes 1RMWorkoutMetcon (AMRAP – Rounds and Reps)5 Min AMRAP:20 Goblet Squat, 53/35#15 KB Swings-Rest 1 min-5 Min AMRAP:15 Box Jumps, 24/20″10 HSPU-Rest...

Saturday WOD

Jan 4, 2020 | W.O.D.

Saturday WODPartner WODMetcon (Time)For Time:6 Rounds:9/6 Calorie Row6 Devil Press, 50/35#-Into-6 Rounds:9/6 Calorie Bike6 DB Clean and Jerks, 50/35#-Into-6 Rounds:200m Run6 DB Thrusters, 50/35#*Partners alternate full round*Each partner performs 3 rounds at each...

Friday WOD

Jan 3, 2020 | W.O.D.

Friday WODWeightliftingDeadlift (3-3-3-3-3-3)6×3 Building to heavy tripleMetconMetcon (Time)For Time:12-9-6-3Power Clean, 135/95#, (Rx+ 165/115#)24-18-12-6Pull-ups-16 Min Cap-Scales:95/65# Power CleanRing rows/Jumping pull-ups