Our Blog

STRENGTH / FOUNDATION 14:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 5 COSSACK SQUAT L/R 5 KB SIDE

WOD 30:00 CAP: 3 ROUNDS *CALS 15/12 HR PUSHUP (RX+ 7 RING MUP) REST 3:00 THEN, 3 ROUNDS *CALS 15

STRENGTH / FOUNDATION 10X1:00: POWER SNATCH WOD 18:00 CAP: 600M RUN / MOD: 1700/1500 BIKE 5 DEADLIFT / MOD: SUMO

STRENGTH / FOUNDATION 12:00: 4 SA FLOOR PRESS L/R 4 RING ROW 4 KANG SQUAT 4 GOBLET SPLIT SQUAT L/R

12:00: 10 PALLOF PRESS L/R 10 BAND TWIST L/R 15 FACEPULL 10 SA BAND ROW L/R 5 SUITCASE DEADLIFT L/R

STRENGTH / FOUNDATION 8X1:30: 2 HANG POWER CLEAN + 2 PUSH PRESS WOD AMRAP 10:00: 8 LATERAL BURPEE 4 C2B

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 6 SCORPION 6 BIRDDOG L/R 6 CAT-COW 6 INCHWORM 6 SL BRIDGE

STRENGTH / FOUNDATION 15:00: 5-4-3-2-3-4-5 OHS OR ZOMBIE WOD 3 ROUNDS, 21:00 CAP: 400M RUN OR 1000/900 B.ERG OR 1200/1050

STRENGTH / FOUNDATION 10X1:00: SQUAT CLEAN CLEAN AND JERK WOD AMRAP: 15:00: 200M RUN / MOD: 550M BIKE 35 DUBS

STRENGTH / FOUNDATION 7X1:30 3 STRICT C2B + 5 STRICT T2B WOD 16:00 CAP: 60/50 CAL ROW OR 50/40 CAL