WOD

4 October 2019  Warm-up:  Eastside Lap, Bear Crawl Length of Gym, One Step Squats Length of Gym Strength: Barbell Complex:  Hang Squat Clean, Power Clean,... Read More

3 October 2019  Warm-up:  3 Sets: 10 Calorie Air Bike, 10x Push up with rotation, 10x Bent over DB Row.  Strength: Bench Press: 5×5 75%... Read More

2 October 2019  Warm-up:  3 sets: 250m Row, 15x Jumping Air Squat, 12x Russian KB Swing, 20x Mountain Climbers (start as a stretch, then increase... Read More

1 October 2019  Warm-up: W. Alabama Run.  3 Sets: 10x Leg DB RDL, 5x Broad jump, Lung across the gym. Strength: Deadlift: 5×5 75% of... Read More

30 September 2019 Warm-up: 3 Sets: Run Block, 10x DB push press, 10x Kipping Pull up, 5x Burpee.  Strength: Strict Press 5×5 75% of 1... Read More

29 September 2019 Warm-up:

28 September 2019 Warm-up:  

27 September 2019 Warm-up: Eastside Lap, Bear Crawl Across Gym, Lunge Back Strength: Hang Squat Clean – 1-1-1-1-1–1-1-1-1, until failure Stamina: 4 Rounds, not for... Read More