by admin | Jan 19, 2021 | WOD Blog
HAPPY BIRTHDAY KYLE! Complete as many rounds and reps as possible in 35 minutes of:400 Meter Run30/20 Calories of Assault Bike or Rowing20 Front-Racked Kettlebell Walking Lunges (53/35 lbs)20 Toes to BarChallenge…perform the running and cycling/rowing portions of this... by admin | Jan 18, 2021 | WOD Blog
A.Every 2 minutes, for 16 minutes (8 sets) of:Clean x 1.1(rest 5-10 seconds between singles)Build over the course of eight sets to today’s heavy double.B.Option 1Complete rounds of 9, 7 and 5 reps for time of:205/145 lb Clean (power or full)Ring Muscle-UpOR…Option... by admin | Jan 17, 2021 | WOD Blog
Three Sets:1 Cluster* + 2-3 Thrusters*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.Rest as neededFollowed by…30 seconds Assault Bike3 Pull-Ups (or Burpees if you are saving your pull-ups)20... by admin | Jan 16, 2021 | WOD Blog
PART I: WARMUP“Mixed Tabatas” 20 Seconds On/10 Seconds Off, Alternating Exercises for 4:00 MinutesAlternating Knees to ElbowMountain ClimbersV-UpsHand Release Push-upsRest One Minute After Completion of the First Tabata, Then,Repeat Twice Without RestPART... by admin | Jan 15, 2021 | WOD Blog
Three sets for max reps of:60 seconds of Wall Ball Shots60 seconds of Kettlebell Swings (53/35 lbs)60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)60 seconds of Strict Handstand Push-Ups60 seconds of Rowing (for Calories)Rest 3... by admin | Jan 14, 2021 | WOD Blog
A.One to Two Rounds of:3 Ground to Overhead (95/65 lbs)6 Bar-Facing BurpeesPerform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”Rest 5-10 minutes, and... 
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