FRIDAY 1.1.2021 WOD

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...

THURSDAY 12.31.202 WOD

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...

WEDNESDAY 12.30.2020 WOD

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...

TUESDAY 12.29.2020 WOD

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...

MONDAY 12.28.2020 WOD

“Strict Cindy”Complete as many rounds and reps as possible in 20 minutes of:5 Strict Pull-Ups10 Push-Ups15 Air...