by admin | Dec 31, 2020 | WOD Blog
A.Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 2 reps @ 65-70% of 1-RM CleanRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Clean x 1 rep @ 75-85% of 1-RM CleanB.Against a 3-minute running clock…Row 500 MetersMax Reps of Wall Ball... by admin | Dec 30, 2020 | WOD Blog
A.Three sets of:Barbell Z-Press x 8 reps @ 2011Rest 45 secondsWeighted Strict Pull-Up x 8 reps @ 1111Rest 45 secondsReverse Dumbbell Flies x 10-12 repsRest 45 secondsAb-Wheel Rollout x 8-10 reps @ 3011Rest 45 secondsB.For time:25/18 Calories of Assault Bike50 Dumbbell... by admin | Dec 29, 2020 | WOD Blog
A.Every 2 minutes, for 10 minutes (5 sets):Deadlift x 1 rep @ 90-95% of TRAINING 1-RMA training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B.Complete as... by admin | Dec 28, 2020 | WOD Blog
Every 6 minutes, for 30 minutes (5 sets) for times:400 Meter Run10 Ground to Overhead (115/75 lbs)10 Bar-Facing Burpees5 Ring Muscle-UpsAthletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each... by admin | Dec 27, 2020 | WOD Blog
“Strict Cindy”Complete as many rounds and reps as possible in 20 minutes of:5 Strict Pull-Ups10 Push-Ups15 Air... 
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