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Monday Buy in – 2 Rounds – 40 Skips / 12 Cossack Squats / 12 Face Pulls / 30 sec Quad Roll A) Back Squat – Build to a Heavy Double B) DB Bent Over Row – 4 x 8 Metcon – 10 min AMRAP30 Double Unders 10 Pull-ups 10 HSPU Tuesday Buy in – […]

WODs for the week July 27th to Aug 2nd!!

Monday Buy in – EA Warm-up A1) Alternating DB Press x 16 (8 per arm) A2) Strict Chin-up x 3 *as hard as possible Rest 1:30 x 5 Metcon – “Grover” 20 min AMRAP 5 Push-ups 10 Walking Lunges 15 Sit-ups Tuesday Buy in – 2 Rounds Parking Lot Lap / 10 Goblet Squats / […]

WODs for the Week July 20th to 26th!!

Monday Buy in – 2 Rounds Parking Lot lap / 10 BB Power Cleans / 10 BB Front Squats / 10 BB Split Jerks (pause in catch) A) Bottom to Top Squat Clean + Split Jerk * build to a heavy in 6-7 sets Metcon – “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 20 […]

WODs for the week July 13th to 19th!!

Monday Buy in – 2 Rounds Parking Lot jog / 10 PVC Muscle Cleans / 10 PVC Front Squats / 10 BB Hang High Pulls / 10 BB Hip Cleans A) Clean – Build to a heavy 3 in 5-6 sets IWT 10 Devil Press (50/35) 400m Run rest 2 min 3 Rounds Rest 5 […]

WODs for the Week June 29th – July 5th!

Monday Buy in – EA Warm up A) Front Squat – 4 x 4 @ 70-79% B) Strict Pull ups – 3 x max effort *if you cant do a minimum of 5 then add so me bands Metcon – 12 Min AMRAP 200m Run 15 KB Goblet Squats (53/35) 10 Push ups Tuesday Buy […]

WODs for the week June 22nd to 28th!!

Monday Buy in – 2 Rounds 300m Row or Ski / 10 Step in and out Burpees (change lead foot each rep) / 15 Banded Pull Aparts / 30 sec side planks Mobility – 4 pos wrist stretch A) Tempo Strict Press – 3 x 5 @ 70 – 75% @20X0 Metcon – For time […]

WODs for the week June 15th – 21st!!