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Buy in – Tabata Row or Bike – rest 3 min – then repeat on opposite Erg A) Snatch – 5 x 1 – Hit heavy in 5 sets B) Strict Press – 5 x 1 – Hit heavy in 5 sets C) High Box Jump – 5 x 1 – Hit high within 5 […]

Saturday Feb 16th WOD

Buy in – 2 Rounds – 20 walking lunges / 10 V snaps / 10 DB Biscep curls / 9 arch hollows every 3rd rep is a lever pull Mobility- BB lat smash A) Front Squat – 5×5 to a moderate weight Metcon – Brutes “Cliff Hanger” 7x BMU DB Farmer Carry x 100ft 21 […]

Friday Feb 15th WOD

Buy in – Gymnastics EMOM x 3 rounds 1) 6-10 TTB 2) 6-10 HSPU 3)3-5 BMU (low bar transisions) A) Split Jerk 6×3 to a heavy for the day Metcon – Open 17.5 10 Rounds For time 9 Thrusters (95/65) 35 Double unders Scaled – single unders (65/45)

Thursday Feb 14th WOD

Buy in – 2 rounds 500m row / 10 hip flows each way + stretch each 5 / 10 PVC pass throughs / 10 BB OHS slow and controlled A1) Push Press 4×3 @ 70-80% A2) Strict Weighted Pull ups 4×8 (unbroken) B) 3+3s x3 sets @80-90% of snatch Metcon – 4 rounds 1:00 Burpees […]

Wednesday Feb 13th WOD

Buy in – 3 min Bike/Skip/Row then – 2 rounds w/light KB 10 Russian KBS / 5 Snatch + 50 Ft OH carry each arm / 5 Tempo Goblet Squat @44×1 / 25ft Alternating Side Lunge A) Back squat 2,4,2,4 * doubles at 85% and 4s @75-80% B)EMOM x5 @65-75% of clean – 1 Power […]

Tuesday Feb 12th WOD

Buy in – 2 Rounds Burgener + Tspine openers A) Power Snatch 6 sets 3,3,3,3,2,1 *all sets between 65-75% Metcon 1 – Complete in 3 min windows x3 4/6/8 of C2B Pull ups – Snatch 75/45 – HSPU +reps each block if you complete Metcon 2 – 3 RFT Wall Balls x20 Double Unders x60 […]

Monday Feb 11th WOD