by admin | Aug 6, 2020 | WOD Blog
A.Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Muscle-Ups x Max Reps in 45 seconds(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Station 2: Handstand Walk x 10 meters(Handstand Wall Runs if you don’t have handstand walks... by admin | Aug 5, 2020 | WOD Blog
A.Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 80%*Set 5 – 2 reps @ 90%*Set 6 – 5 reps @ 75%-ModifyA.Every 90 seconds, for 12 minutes (2 sets):Station 1 – Barbell Hip Thrusts x... by admin | Aug 3, 2020 | WOD Blog
A.Back Squat*Set 1 – 5 reps @ 75% of 1-RM Back Squat*Set 2 – 3 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 5 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 5 reps @ 85%*Set 8 – 3 reps @ 90%*Set 9 – 1 rep @ 95%Rest 2-3 minutes between sets.-ModifyA.Every 90... by admin | Aug 2, 2020 | WOD Blog
Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Run30 Shoulder to Overhead (115/75 lbs)20 Toes to Bar500 Meter RowEvery 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Run20 Dumbbell Push Presses20 V-Ups or Hanging Leg Raises500 Meter... by admin | Aug 1, 2020 | WOD Blog
PART I: CORE/ACCESSORYEvery Minute on the Minute for 12 Minutes, Minute 1: 5 to 6 Barbell Glute Bridges @ 31X1Minute 2: 3 to 5 Lateral Steps/Side @ 31X1Minute 3: 40″ of Plank Up-DownsPART II: CONDITIONINGTwo (2) Rounds For Time: 104 Double Unders 26 Med-Ball... by admin | Jul 31, 2020 | WOD Blog
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 – 20/15 Calories of Assault BikeStation 2 – 15 Devil’s Presses (50/35 lb DBs)Station 3 – 300/250 Meter RowStation 4 – 30 Kettlebell... 
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