WOD for 082916
Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30... Read More
WOD for 082616
Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish... Read More
WOD for 081616
Segment 1: Deadlift Work up to a heavy triple Sumo Deadlift with bands Segment 2: 3 Rounds: 60 Double Unders 30 Cal Row 15 Deadlifts... Read More
WOD for 081116
Segment 1: Alternating OTM x 20 minutes Odd Minutes – 3 Deadlift (225/155) + 10 Wall Ball (20/14) Even Minutes – 3 Power Clean (135/95)... Read More
WOD for 072916
Segment 1: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) 1 Round of DT (12 deadlift, 9 hang power clean, 6 push... Read More
WOD for 072616
Segment 1: Sumo Deadlift 4×6 reps for max load, unlimited rest between sets Segment 2: “Christine” 3 Rounds: 500m Row 12 Deadlift (Bodyweight) 21 Box... Read More
WOD for 071216
Segment 1: Deadlift 10-8-6-4-2 reps for max load unlimited rest between sets Segment 2: 4 Rounds: 12 Deadlift (205/145) 12 Burpees 12 KB Swings (70/52)... Read More
WOD for 070716
Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement... Read More
WOD for 070516
Segment 1: 21-15-9 Deadlifts (315/205) Box Jumps (30/24) Scale as needed to finish in less than 8 minutes Segment 2: 4x500m Row 3 min rest... Read More
WOD for 062316
Segment 1: Push Press Establish 1RM Segment 2: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Pullups