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WOD

13
Jan

16 January 2020

16 January 2020 Warm-up: W Alabama Run, 3 sets: 12x KB Romanian DL, 15x Russian KB Swing, 15x V-ups.  Strength: Sumo Deadlift 5×5 unbroken increase...
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13
Jan

15 January 2019

Warm-up: 3 sets: 300m Row, 10x Overhead Squat (light or PVC), 25m Walking lunge, 15x Sit up. Strength: EMOM 10:00: 4x Overhead Squat 50-60% of...
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13
Jan

14 January 2019

14 January 2020 Warm-up: Run to JITB, then 3 Sets: 30 Jumping Jacks, 10x Push up with rotation, 10x Single arm KB Snatch/ side.  Strength:...
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13
Jan

13 January 2019

13 January 2020 Warm-up: 3 Sets: Block Run, 10x Light Goblet squat, 16x Jumping lunge, Strength: Alt. Leg backrack reverse lunge: 14-10–10-6 increase weight slightly...
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10
Jan

10 January 2019

Warm-up: Eastside Lap, High Knees across gym, Butt Kickers Back, Carioca across gym, Inchworms back Strength: 1-1-1-1-1-1-1-1-1 Barbell Complex, increase weight until failure Hang Squat...
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9
Jan

9 January 2019

Warm-up: 3 Rounds, 50 Double Unders, 12x Alternating DB Snatch (Light), 12x Alternating DB plank row, Gym bear crawl. (Yes, you will need 2 Dumbbells) Strength:...
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