WEDNESDAY 1.1.2020 WOD

HAPPY NEW YEAR! Tabata KB Dimmel Deadlifts20 Sec On 10 Sec Off for 4:00 Min1 Set50 Russian KB SwingsMax Effort PushupsPART 1:Three sets of:Pause Deadlift x 6 reps(pause for 2 seconds at mid-shin then extend to full hip and knee extension; reset before each lift; start...

TUESDAY 12.31.2019 WOD

3 Sets20 Med Ball Alternating Knee Tucks5 R/L Heavy KB Gorilla Rows50 Ft Heavy KB Farmer CarryEmpty Barbell (2 Sets)3 Clean Deadlift3 Clean Pull3 Muscle Clean3 Tall Cleans6 Alternating Reverse LungesPART 1Every minute, on the minute, for 5 minutes:High Hang Clean x 1...

MONDAY 12.30.2019 WOD

2 SetsRussian Baby Makers x 10 RepsHawaiian Squats x 5 Reps R/L2 SetsKB Windmills x 5-10 Reps R/LPec Stick Or Med Ball Activation x 60 SecSingle Arm KB Push Press x 10 R/LPART 1Push Press6-6-6-6-6PART 212 Min AMRAP300 M Run20 Single Arm DB Push Press (10 R/L)10...

SUNDAY 12.29.2019 WOD

PART I:  WARMUP5 Rounds1 Heavy Turkish Get-up Left & Right50 Foot Hex Bar Farmers CarryMax Rope Pull-upsPART II:  CONDITIONING“Sea Legs”For Time:500/400m Row20 Shuttle Sprints500/400m Row 15 Shuttle Sprints500/400m Row10 Shuttle SprintsOLYMPIC...

12.28.2019 WOD

5 SetsSingle Leg Split Squats x 10 Reps Per LegSB Carry 100 MSB Shoulder Carry R 100 MSB Shoulder Carry L 100 M2 SetsFarmer Carry Max DistanceBack Squat5 Sets X 5-7 RepsHeavy Sled Push 100 FTMax Reps SB Push PressHeavy Sled Push 100 FTSB Clean X 10...