WEDNESDAY 10.16.2019 WOD

Dynamic Warm-UpPART 13 Rounds10 R/L DB Row5 Barbell Good Mornings (4 Sec Negative):20 L-Sit Hold PART 2(W/ A Partner, P1 Does A Round Then P2)10 Rounds15/12 Cal Row12 Box Jump Overs9 DB Clean And Jerks 50/3560 DUs30ft Dual KB Walking Lunge 70/53(MUST PLACE DBs...

TUESDAY 10.15.2019 WOD

4 Min AMRAP3 Broad Jumps6 Push Press9 Beat Swings12 Air SquatsPART 12 Rounds3 Muscle Cleans + 3 High Hang Cleans15 Min To Build To A Heavy1 Hang Clean + 1 Squat Clean + 1 Front SquatPART 28 Min AMRAP10 TTB5 Squat Cleans 135/95-Modify-Knee...

MONDAY 10.14.2019 WOD

Lower Body Mobility2 Rounds10 R/L Banded March10 Alt Renegade Rows10 Wall Dead bugsPART 1FALL CHALLENGE TEST1 RM DeadliftPART 2(W/ A Partner, Break It Up However You See Fit)20 Min AMRAP50/40 Cal AB30 Bench Press 155/9510/6 Strict Pull-Ups...

SUNDAY 10.13.2019 WOD

PART I:  CORE3 Sets7 Strict TTB5 Dragon Flags 1 Minute Plank30″ Side Plank Left & RightPART II:  CONDITIONINGComplete 2 Sets (2 Minutes Per Station)A1.  60″ Max Shuttle SprintsA2.   60″ Max Air SquatsRest 2 MinutesB. 500/400m RowRest 2 MinutesC. ...

SATURDAY 10.12.2019 WOD

PART 15×5 Back Squat PART 230 Min AMRAP21 Push-Ups18 Ab-Mat Sit Ups 15 Cal Row12 Pistols or 2x Air Squats 9 Pull-Ups60 DUs3 R/L DB Turkish Get Up...