Our Blog

WOD AMRAP 8:00: 20/16 CAL ROW OR SKI 12 MB LUNGE 50/35 12 MB G2OH 3:00 REST AMRAP 8:00: MAX

STRENGTH / FOUNDATION 20X:30 ODD) 2 STRICT PULLUP EVEN) 2 STRICT DIP WOD AMRAP 12:00: 10 GOBLET STEPUP 20”, 50/35

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) INCHWORM W/ PUSHUP 3) COUCH STRETCH L/R WOD 10 TO

STRENGTH / FOUNDATION 5X2:00: 6 DB PRESS L/R 8 DB ROW L/R WOD AMRAP 14:00: 14/12 CAL ROW 10 DB

STRENGTH / FOUNDATION 12X:45: POWER CLEAN + HANG POWER CLEAN WOD 5 ROUNDS, 18:00 CAP: 8 POWER CLEANS 135/95 (RX+

STRENGTH / FOUNDATION 5X2:00: 10-8-6-4-2 BACK SQUAT WOD 21-15-9, 12:00 CAP: OHL 95/65 (RX+ 115/85) PULLUP (RX+ C2B) COOL DOWN

STRENGTH / FOUNDATION 12X:45: 1) 10 PALLOF PRESS L/R 2) 10 SIDE BEND L/R 3) 10 FACE PULL PAUSE 4)

STRENGTH / FOUNDATION 30X:20: 1 CLEAN AND JERK WOD 10 ROUNDS, 12:00 CAP: 1 SQUAT CLEAN 115/85 (RX+ 135/95) 3

STRENGTH / FOUNDATION 15X1:00: 1) 10 MED BALL G2OH 2) 10 RUSSIAN SWING 3) 10 INCHWORM WOD 15:00 CAP: 90/70

STRENGTH / FOUNDATION 5X:90: HANG SNATCH + SNATCH + OHS WOD AMRAP 7:00: 8 DB SNATCH 50/35 (RX+ 70/45) 8