WODs

201212 - Sat WODs

Team WOD: In Teams of 2, for time 60, 50, 40, 30, 20, 10 Dumbbell Snatch (50/35) 10 Bar MU Individual WOD: Rx: 30, 25, 20, 15, 10...

201211 - “Double-up”

(Compare to 181207) Warm up: Cardio Barbell Warm up Dry Run WOD: Rx: 4 Min AMRAP: 70 DU Buy-in 21 Shoulder to O/H (95/65) 7 Burpee Over...

201210 - “Rose”

Warm up: Cardio Dynamic Hips Barbell Warm Up Clean Breakdown Skill/Strength: EMOMx8mins 1 Squat Clean + 1 Front Squat WOD: 12min AMRAP...

201209 - “Captain Hinge”

Warm up: Cardio Dynamic Posterior Dry Run WOD: E4MOM for 6 Rounds Score is your slowest round Rx: 400M Row 10 Deadlifts (225/155) Scaled:...

201208 - “Cindy”

(Compare to 171214, 181204) Warm up: Cardio Dynamic Shoulder/Hips Dry Runs WOD: 20min AMRAP Rx: 5 Pull-ups 10 Push-ups 15 Air Squats...

201207 - “Mental Stability”

(Compare to 181203) Warm up: Cardio Dynamic Warm up Barbell Warm up Skill/Strength: Back Squat 5-3-1-5-3-1-5-3-1 70%-75%-80% 73%-78%-83%...

201205 - Sat WODs

Partner: In teams of 2 for max Reps In 9:00 2000M Row Max Dumbbell Burpee Over Box (50s/35s) Rest 3:00 In 7:00 1500M Row Max Dumbbell...

201204- "Hole In The Boat"

(Compare to 171204, 181130) Warm up: Cardio Dry Runs WOD: For time 30 Thrusters 30 Pull-ups 30 Cal Row Rest 2:00 20 Thrusters 20 Pull-ups...

201203- "Power Pump"

Warm up: Cardio Dynamic Hips Barbell Warm up Skill/Strength: 4x8 Front Squat WOD: 6min AMRAP Rx: 10 Hang Power Cleans (135/95) 10 Ring...

201202- "Taking Hits"

(Compare to 181128) Warm up: Cardio DU Breakdown/Practice Dry Run WOD: 5x 4min AMRAPs with 4min Rest Between Rx: 30 Dumbbell Snatch...

201201- "Cliffhanger"

(Compare to 171207, 181127) Warm up: Cardio Dynamic Warm up Kipping Pull-up Breakdown Skill/Strength: 6x3 Strict Press WOD: For time/20...

201130- Russian Oliburpee

Warm up: Cardio Dynamic Posterior Deadlift Breakdown Skill/Strength: 5x5 Dead-stop Deadlift WOD: 3 Rounds for time/7min Cut-off Rx: 20...

201128 - Sat WOD

Warm up: Cardio Dynamic Warm up Dry Run WOD: 5 Rounds For Time Rx: 400M Run/500M Row 30 Pull-ups 30 Push-up 30 Sit-ups 30 Air Squats...

201127 - “Deal Buster”

*7am and 9am only today!* Warm up: Cardio Dynamic Hips/Shoulders Dry Runs WOD: 6 Rounds for time Rx: 400M Row 6 Hang Dumbbell Clusters...

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