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Monday Buy in – 2 Rounds – 15 Cal Bike / 10 Arch Hollows / 5 Squat Jumps / 10 Banded Good Mornings Mobility – Wrist Stretch + Wall Shoulder Stretch A) Hang Power Clean x 3 – Build to a max for the day Metcon – 8 min AMRAP / 4 min Rest / […]

WODs for the week January 20th – 26th!!

Monday Buy in – EA Warm Up A) Bench Press – 4 x 5 @ 80-90% Metcon – 16 min AMRAP 16 Sumo Deadlift High Pull 75/55 24 Push Press 16 Bar Facing Burpees Tuesday Buy in – 2 Rounds – 300m Row / 10 Cossack Squats / 5 YTWAs / 5 Broad Jumps Mobility […]

WODs for the week Jan 13th – 19th!!

Monday Buy in – 2 Rounds – 300m Row / 10 Arch Hollows / 10 Face Pulls / with PVC 5 Snatch Grip Deadlifts / 5 Pulls / 5 Power Snatch / 5 OHS A) Snatch Pull x 3 + Snatch x 3 – Build to 75-80% in 5 – 6 sets Metcon – 7 […]

WODs for the week Jan 6th to 12th!!!

Monday Buy in – 2 rounds – 300m Row / 10 Banded Goblet Squats / 1 min Reverse Plank / 10 Pass Throughs Mobility – Pain Ball On Hip and Frog Stretch A) Tempo Back Squat – 3 x 5 @ 70-75% @3030 B) Tempo Single Arm OH Press – 3 x 12 @2000 Metcon […]

WODs for the week December 30th to January 5th!!

Monday Olympic Lifting Day Buy in – 3 min on Ski/Row/Bike then 2 rounds – 10 Cossack Squats / 5 Squat Jumps / 5 Light Power Snatch / 5 Drop Snatch / 5 Over Head Squats A) Snatch – Build to a 1rm in 6 – 10 sets B) Clean + Jerk – Build to […]

WODs for the week December 23rd to 29th!!!

Monday Buy in – 2 Rounds – 50 Skips / 10 Samson Lunge / 10 Bootstrap Squats / 10 Push Ups Mobility – Hips + Front Rack A) Front Squat – Build to a Heavy Double For the day Metcon – “Princess Snowflake” 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict HSPU Tuesday Buy in – EA Warm […]

WODs for the week December 16th to 22nd!!