WOD 2.29.20

Warm Up:5 Empty bar snatch pull10 Air squats10 alternating lunges — 3 times — AMRAP 21Hang snatch (95/65)Back squatsBarbell step ups (24″/20″box)200 m runReps = 2, 4, 6, 8, 10, 12, ….. Post workout:Resistance band hamstring stretchesPigeon poseChild’s post hold

WOD 2.24.20

For Time (15 min cap)21-15-9Wall ballsPushupsPush Press (95/65)Box jumpsKB Swings (53/35) ** 3 min break ** 12 Min Amrap*Count rounds and reps15 deadlifts (95/65)10 bent over row5 strict pullups

WOD 2.22.20

Warm up Part 1:500 m rowWith Empty Bar:10 Strict press10 Back squats10 Good Mornings –1 time–Warm up Part 2:10 Groiners10 Inchworms5 ROTR–1 time– WOD For Time21-15-9Cal Row (women row 15-10-5)Front Squats (95/65) 15-12-9Toes to BarHang squat clean 12-9-6Over bar lateral burpees Thrusters

WOD 2.21.20

Warm Up:5 Inchworms5 Jump squats10 Pass through3x Purgatory: For Time- *Cash In 25 Burpees 15 Box Jumps50 KB Swings (70/53)15 Box Jumps40 KB Swings15 Box Jumps30 KB Swings15 Box Jumps20 KB Swings15 Box Jumps10 KB Swings *Cash Out 25 Burpees


WOD 2.19.20

Warm up:10 resistance band good mornings10 pass through with PVC10 overhead squats with PVC WOD: 20 Min AMRAP 50 DU/150 Singles10 strict pullups20 pushups *Strict, with proper form, no sagging5 Deadlifts * *Deadlifts start at 50% of your max. Go up in weight each round by as much or as Read more…