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Monday Buy in – 2 rounds – 15 cal Bike / 10 Samson Lunge / 10 Cossack Squats / 5 YTWAs Mobility – External Rotation Hip + Frog A) Back Squat – 4 x 4 @70-75% of 1RM B) Romanian Deadlift – 4 x 10 w/KBs (controlled) Metcon – 9 min AMRAP 12 Single Arm […]

WODs for the week Sept 30 – Oct 6th!!

Monday Buy in – 2 Rounds – 1:30 Bike / 5 Russian KB Swings / 5 per Arm KB Snatch + 50 ft OH Carry / 10 Cossack Squat Mobility – Foam Roll Lats and triceps A) Push Press – Build to a Heavy 2 in 7 sets Metcon – 15 Min AMRAP Snatch x […]

Wods for the week Sept 23rd to 29th!!

Monday Buy in – 2 Rounds – 1 min Bike / 5 YTWAs / 10 Cossack Squats / 5 High Jumps then 3 Rounds all from the Hang with BB – 5 Power Snatch + 5 Snatch + 5 OHS A) Snatch x 2 + OHS x 2 x 5 sets BTW 75-85% Metcon – […]

WODs for the week Sept 9th – 15th!!

Monday Closed Tuesday Buy in – 2 rounds – 15 Cal Ski / 10 Pause Goblet Squats / 10 Push Ups / 50 Skips (double or single) Mobility – T-spine/Front Rack Opener A) Front Squat x 2 – Build through 7-8 sets up to 88% B) Strict HSPU week 3 – 5 x +1 Metcon […]

WODs for the week Sept 2nd to 8th!!

Monday Buy in – 2 Rounds – 200m Run / 10 Front to Back Press / 10 Face Pulls / 10 Push ups A) Strict HSPU – 10 x 1/2 of Max from last week B) Box Step ups – Dual KB Front Rack – 4×8 /leg C) Pistol x 50 – Alternate – Focus […]

WODs for the week Aug 19th to 25th!!

Monday Buy in – EA Warm Up A) Strict Pull Up Test!! B) Power Jerk 3, 3, 3, 3 @ 50-60% Metcon – 2 RFT 400m Run 20 GHD Sit Ups 25 Wall Balls All with a Medball Tuesday Buy in – 5 Min Skipping work then 2 rounds – 10/arm RKBS / 30 Sec […]

WODs of the week July 12th to 18th!!!