S.W.O.D. Emom x 10 3 x Deadlift All Reps @45-50% W.O.D. “Surf n Turf” 2 Rounds For Time: 75 x Double Under 50 x Wall Ball 25 x Double DB Box Step Over 50/35lbs At-Home WOD 6 Rounds For Time: 200m x Run 5 x SA DB Snatch 50/35lbs 5 Read more…
S.W.O.D. Emom x 10 1 x Power Clean + 1 x Squat Clean Climb @55-80% W.O.D. “Game of Thrones” Amrap x 13 1,000/750m row (buy in) 12 x Toes to Bar 12 x Hang Power Clean 12 x Pull Ups 12 x Push Press At-Home WOD Emom x 15 1st Read more…
S.W.O.D. E2mom x 10 5 x Back Squat All Reps @85% W.O.D. “El Chapo” For Time: 40 x Alt DB Snatch 50/35 40 x Box Jump Over 24/20 40 x SA DB Thruster 20L/20R At-Home WOD Accumulate 7min of Plank Position: *every break perform 30 x Box Step Ups 24/20inch Read more…
S.W.O.D. 8 Sets (Every 90sec) 5 x Overhead Squats *from rack Climb @55-75% W.O.D. Amrap x 9 6 x Ring Muscle Ups 3 x “Bear Complex” 135/95 6 x Bar Muscle Ups 3 x “Bear Complex” 135/95 Bear Complex = ( 1 Power Clean + 1 Front Squat + 1 Read more…
S.W.O.D. Emom x 12 2 x Push Press Build to 2RM W.O.D. “Air Jordan” 10 Rounds For Time: 3 x Squat Cleans 165/110 28 x Double Under “At-Home WOD” 3 Rounds For Time: 400m x Mile Run 30 x Pistols 400m x Mile Run 60 x Double Unders
S.W.O.D. 8 Sets (every 90sec) 8,7,6,5,4,3,2,1 Deadlift Climb throughout sets @45-80% *6 DB Bench Press b/w sets W.O.D. “Liar Liar” 2 Rounds For Time: 800m x Run 40 x Overhead Squats 95/65 At-Home WOD 4 Rounds of: 3:00min on / 3:00min off 60sec x Wall Sit 10 x Burpees Max Read more…
S.W.O.D. Emom x 12 1 x Hang Squat Clean + Split Jerk Climb @55-85% of 1RM W.O.D. “Hunt For Red October” For Time: 21-18-15-12-9-6-3 Assault Bike Cals Pull Ups At-Home WOD For Time: 21-18-15-12-9-6-3 Jumping Lunges Burpee to 6in Target (buy-out) 800m x Run
S.W.O.D. Emom x 12 UB Power Snatch 12-9min = 3 Reps @60% 8-5min = 2 Reps @70% 4-1min = 1 Rep @80 W.O.D. “Reindeer Games” 4 Rounds For Time: 21 x Box Step Up w/ Wall Ball 24/20 15 x Toes to Bar 9 x Hand Stand Push Up “At-Home Read more…
S.W.O.D. Emom x 10 2 x Front Squat ( 5sec descent 5.0.0 ) All Reps @70% of 1RM FS W.O.D. “Storm Troopers” Amrap x 13 55 x Box Jump 24/20 55 x Cal Row 55 x Double DB Push Press 50/35 55 x Deadlift 225/155 “At-Home WOD” For Time: 3 Read more…
S.W.O.D. 7 sets: Every 90sec Starting @1030 14/12/10/8/6/4/2 Back Rack Lunges *Forward Build to heavy set of 2 W.O.D. “Tropical Punch” Amrap x 15 12 x Clean + Jerk 145/100 16 x Chest to Bar Pull Up 20 x Pistols “At-Home WOD” Max Plank Hold *rest 1min Amrap x 18 Read more…