SUNDAY 3.1.2020 WOD

PART 1: Three sets of:Turkish Get-Ups x 2-3 reps each armRest 30 secondsStrict Pull-Ups x 6-8 reps @ 2111Rest 30 secondsRomanian Deadlifts x 6-8 reps @ 3011Rest 30 secondsTempo Dumbbell Bench Press x 5 @2111Rest 30 seconds 45 Seconds of Hollow Rocks or HoldRest 30...

SATURDAY 2.29.2020 STAMFORD STRONG

Complete 150 reps of Sandbag Bi-Polar Squats (Switch sets between L/R foot on plate)*Every time you drop the bag, complete a 100m Sandbag Carry. Complete the following sequence, unbroken:Sandbag Zercher Squats, x10 RepsSandbag Zercher Lunges Alt., x8 RepsSandbag Hang...

SATURDAY 2.29.2020 WOD

Teams of two must complete 100 repetitions of the following complex:1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push JerkThe weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must...

FRIDAY 2.28.2020 WOD

PART 1: Every 3 minutes, for 18 minutes (two sets of each):Station 1 – 3 Minutes of Rope Climb Skill Practice or Strict Pull-Ups x 6-8 reps @ 21X0Station 2 – 3 Minutes of Handstand Walk Practice or Handstand Hold x 45-60 secondsStation 3 – 3 Minutes of Ring Muscle-Up...

THURSDAY 2.27.2020 WOD

STRONG Jefferson Squat2-3 reps of 30sKettlebell Swings & Sandbag Squats2-3 sets of ME KB swings straight into a ME set of SB Squats. Rest as needed between sets.Yoke Carry2-3 sets to establish a heavy weight for 50 FT. Rest as needed between sets.Sandbag...