WEDNESDAY 1.20.2021 WOD

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...

TUESDAY 1.19.2021 WOD

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...

MONDAY 1.18.2021 WOD

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...

SUNDAY 1.17.2021 WOD

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...

SATURDAY 1.16.2021 WOD

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...

FRIDAY 1.15.2021 WOD

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...