2-21-2024
COMP WEDNESDAY 11 RFT: Toes-to-bars and Double Kettlebell Overhead Lunges 11 rounds for time of: 9/9 Toes-to-bars 7/7 Double Kettlebell Overhead Lunges, 106/70 lbs 4… Read More »2-21-2024
WOD
2-20-24
5 RFT: American Kettlebell Swings and Box Facing Burpee Box Jump Overs 5 rounds for time of: 11/11 American Kettlebell Swings, 70/53 lbs 7/7 Box… Read More »2-20-24
2-19-24
AMRAP 12 mins: Shoulder-to-Overheads, AbMat Sit-ups, and Double Unders Complete as many rounds as possible in 12 mins of: 7/7 Shoulder-to-Overheads, 95/75 lbs 11/11 AbMat… Read More »2-19-24
WOD 4-21-23
STRENGTH: Every 1 min for 10 mins: Deadlift 3 Deadlifts, 60% 1RM Every 1 min for 10 mins. FT: Ball Slams and Ring Dips… Read More »WOD 4-21-23
W.O.D. 4-21-23
“Be first.. second is the first loser!” 11-9-7-5 Power Snatch 115/85 lbs Muscle ups
W.O.D. 4-3-23
Complete as many rounds as possible in 17 mins of: 8/8 Alternating Pistols 4/4 Thrusters, 135/95 lbs 2/2 Max Height Box Jumps
W.O.D. 3-28-23
5 RFT: 400/400 m, Dumbbell Burpee Deadlifts, and Box Jumps 5 rounds for time of: Run, 400/400 m 14/14 Dumbbell Burpee Deadlifts, 100/70 lbs 7/7… Read More »W.O.D. 3-28-23
W.O.D. 3-26-23
4 RFT: Echo Bikes, Double Unders, and Power Clean & Jerks 4 rounds for time of: 25/25 Echo Bikes 50/50 Double Unders 5/5 Power Clean… Read More »W.O.D. 3-26-23
W.O.D. 3-24-23
20 minute amrap of: 8 double dumbbell overhead lunge 8 bar muscle ups 400m run
W.O.D. 3-23-23
Accessory Strength: Partner 1 row @ 300m Partner 2 max rep kettlebell bent over row @ max rep/weight