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WOD

14
Nov

El Rio

Strength: Bench Press (Superset with Pull-ups)  5 x 4 @ 75-80% Strict Pull-Ups 5 x 3-8    Metcon: 16 Min AMRAP 20 Dumbbell Suitecase Carry...
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13
Nov

Show Off

Skill: Squat Clean   Strength: Squat Clean 4 Min EMOM 2 Squat Clean @ 60% -1 Min Rest- 4 Min EMOM 1 Squat Clean @...
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12
Nov

Tik Tok

Skill: Squat Mobility   Strength: Front Squats 2 x 8 @ 70% 1 Max Effort Set (no more than 20)   Metcon: 4 Rounds –...
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11
Nov

Reload Dat

Skill: Auxiliary Core: TABATA (6-mins) -Hollow Hold -R Side Plank -Superman -L Side Plank   Strength: Push Press 5 x 3 @ 80-90% (of 5RM)...
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10
Nov

Deja Vu

For Time: Against 17-mins….  15 Front Squats  1-Mile Run  15 Front Squats    **Weight goes up for the second set of Front Squats**    L1:...
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8
Nov

Lights go Down

Skill: Double Unders Strength: Snatch- 7-min EMOM  30 Double Unders 2 Snatch @ 70% of 1RM Snatch Metcon: Against 20 Minutes… 5 Rounds for Time...
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7
Nov

All Shook Up

Skill: Review the Stations   Strength: 4 sets of the Stations 1.) 8 Back Rack Split squats (8/leg) 2.) 8 Good Mornings (Keep the weight...
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6
Nov

Cake by the Ocean

Skill: Shoulder Mobility   Strength: Strict Press 10-8-6-4-2 *Increase weight each set   Metcon: EMOTM x 15 Minutes 1) Row 200/150 Meters 2) 10 DB...
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