THURSDAY 8.1.2019 WOD

STRONGStart with… 3 sets pushups until failure Then…:30 sec Db reverse lunge right leg :30 sec Air squat:30 sec Db reverse lunge left leg :30 sec Sb squat Then….4 sets Squat your heaviest Sb TYQ (til you quit)Then….Anderson squats 3 sets 5 reps...

WEDNESDAY 7.31.2019 WOD

WARMUP2-3 Rounds5 R/L Single Arm DB Row10 Alt Birddogs10 Alt Psoas MarchPART 1PUSH JERK OR SPLIT JERK3-3-3 (75-85%)PART 2 (W/ A Partner, P1 Does A Round Then P2)10 Rounds 8/6 Cal AB5 Clean And Jerks 135/958 TTB5 Dual KB Front Squats...

TUESDAY 7.30.2019 WOD

Congrats to Magdalena taking on the City Challenge Race in Stamford over the weekend! WARMUP2 Rounds5 R/L Lateral Med Ball Toss10 Scap Push-Ups:10 Ring Tuck HoldPART 14 Min EMOM 1 Clean Deadlift + 1 Halting Power Clean Every :90 Sec For 6 Sets 1-1 Power CleanPART 2 20...

MONDAY 7.29.2019 WOD

WARMUP2-3 Rds20 Monster Band Walks10 R/L Side Bends 50 Ft Heavy Sled Drag Or PushPART 1 CONVENTIONAL DEADLIFT  1-1-1-1-1 (80-92%)PART 2 3 Rounds – 16 Min CapRun 1 Lap25 Box Jump Overs 20 BW Deadlifts 15 DB Thrusters...

SUNDAY 7.28.2019 WOD

PART I: GYMNASTICSAs a group,2 Sets of Rack Pull-upsThen,2 Sets of 5 – 10 Kip Swings (Squeezing a Peanut Between Your Legs To Create Tension)2 Sets of 2 – 5  Kip Swings + 1 Hip to Bar (Maintain Straight Arms)2 Sets of 2 – 5 Kip Swings + 1 Pull-up...