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WOD

23
Sep

Low Rider

Skill: Squat mobility    Strength: Tempo Back Squat **Build to a heavy set of 5 reps (11×1)**   Metcon: 8-mins for Reps  0:00-1:00: Max DUs...
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22
Sep

Brighter Days

Every 3-min for 12-mins  100m Run  14 BJO  7 HSPU    L1: 200m Run, 24”/20”, (5)SHSPU  L2: 100m Run, 24”/20”, HSPU L3: 100m Run, 24”/20”...
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21
Sep

Outta Sight

Saturday September 22nd: With a Partner!!   “AMRAP Ladder” Trading Minutes: 6-mins (0:00-6:00) **Increase by 5-Reps each round for DB Squats** 10 DB Squats  10...
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20
Sep

Nothing on us

Skill: Toes-to-Bar   Strength: Part A & B (Superset)  A.) Strict Press: 5-5-5-5 (3-sec Negative)  **Add 5lbs. From last week** B.) Single Arm Dumbbell/Kettlebell Bent...
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19
Sep

Rise Up

Skill: Snatch Series Progressions (1-3) 1.) Sots press: 10-10 (PVC/Empty Bar Bell) 2.) Overhead Squat: 10-10 (PVC/Empty Bar Bell) 3.) Snatch Balance: 10-10 (PVC/Empty Bar...
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18
Sep

Show me Home

Skill: Double Unders   Strength: Week 5- Tempo Back Squat: 4-4-4-4-4   * 80-90% or Heavier than last week* **Tempo = (21×1)**   Metcon: Jumping...
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17
Sep

Feel it

Skill: Rope Climbs   Strength: Part A & B  A.) Within 12-mins… Bench Press—3 Rep Max Bench  Then, B.) Max Effort Reps: 90% of 3...
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16
Sep

Fade to Blue

Skill: Full Clean/Hang Squat Clean   Strength: Within 20-mins.. Use 6 sets to find a “Heavy”  of the Squat Clean Complex: 1 set of Complex:...
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