WOD

31 January 2019 Warm-up:  AMRAP 12 Minutes:  200 Meter Row, 8 Dumbbell (light) Thrusters, 8 Dumbbell Deadlifts, 8 Dumbbell Flys, 8 Dumbbell curls Strength:  Hang... Read More

30 January 2019 Warm-up: 800m Run to W. Alabama, 3 Sets: 8x Push up, Lunge to Rig, 8x Hollow Swings on Rig, Burpee Broad Jump... Read More

29 January 2019 Warm-up: Barbell Complex:  Deadlift, Hang Power Clean Front Squat Hang Squat Clean Thruster Strength: Bench Press: 5-3-3-3-3, increasing weight each set. Stamina:... Read More

28 January 2019 Warm-up: 3 Sets: Block Run, 10x SDHP with KB, 10x Goblet Squat, 10x Jumping Lunge. Strength: Front Squat: 5-3-3-3-3, increasing weight each... Read More

26 January 2019

25 January 2019 Warm-up:  W. Alabama Run, 2 Rounds: 25m Burpee Broad Jump, 5x Renegade row (light), 10x Knee ups Strength: Bench Press: 7-5-3-3-3 Stamina:... Read More

24 January 2019 Warm-up:   3 Sets: Dumpster Run, 10x Burpee, 10x Russian KB Swing, 10x SDHP Strength: Sumo Deadlift: 7-5-3-3-3 Stamina: 4 Rounds, not... Read More

23 January 2019 Warm-up: W. Alabama Run, 3 Rounds:  9 Deadlifts, 6 Hang Power Cleans, 3 Front Squats (Light weight, increasing each set) Strength:  Hang Squat... Read More