WOD for 091619
Skill: Overhead Squat Strength: OHS + Snatch Lift Off 10 Mins to build to a “Heavy” Set of 5 OHS (rig) -Or 10 Mins to... Read More
WOD for 091319
“Mini Bear” Complex Review Strength: Front Squats Every 3 Mins x 5 sets 4 Front Squats with a 3 sec pause in the bottom of... Read More
WOD for 091219
Review the Moves Strength: Functional Body Building (15 Min) 4 Sets: 8 each side Half Kneeling DB Press 8 each DB High Pull (same weight... Read More
WOD for 091119
Partner Up and Warm Up all movements “343” Honoring the 343 firefighters who died on 9/11. With a Partner- 20 minute time cap…. For honor... Read More
WOD for 091019
Skill: Split Jerk Footwork Strength: Jerks Within 12 Minutes Build to a tough set of 3 (push jerk or split jerk) -Then- Every 90 secs... Read More
WOD for 090919
Strength: Lower Body Accessory (10 mins) 3 Rounds: Front Foot Elevated Split Squat x 8 each leg (hold DB’s at sides) :15 Arch Hold on... Read More
WOD for 090719
Teams of 2: 10 Min Cap.. Split Work However 42-30-18 Box Jump Overs HSPU (or DB KB Push Press) 10-10-10 Deadlifts (275/185) Comp: 24/20, 355/240,... Read More
WOD for 090619
Skill: Bench Press Tips Strength: Bench Press Within 15 Minutes Build to a Heavy Double for the day -Then- Every 3 min x 3 sets... Read More
WOD for 090519
Skill: Snatch Positions Strength: Snatch (11 mins) EMOTM x 3 Minutes 3 Hang Muscle Snatches 1:00 rest + add weight EMOTM x 3 Minutes 3... Read More
WOD for 090419
Mobility: Shoulder/Lat Mobility Strength: Front Squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim... Read More