12.29.21 WOD
Good mornings 3 Sets: 10 Good mornings 8 Half burpees :20 HS hold/:30 plank then.., 21-15-9 Deadlifts Chest to bar/ banded pullups 15-12-9 Deadlifts burpees over bar 12-9-6 deadlifts C2B/banded pullups burpees over bar
12.28.21 WOD
General warmup Then… 15 Sets of: :30 @ HARD Pace :30 Rest Then.., Amrap 7min 12 AKBS 24 Wall balss rest 3min 3 RFT 12/9 cal 10 Devils press
12.27.21 WOD
General warm-up then.. Bamboo strict press 5-5-5-5-5 50′ SA KB OH carry 10 Goblet squats then.., 60/48 cals 20 Back squats 80 Dub/160 singles 40/32 cals 15 Front squts 60 dubs/120 singles 20/16 cals 10 Back squts 40 dubs/80 s
12.26.21 WOD
For Time 10 Rounds 400m run/row : Bike 18/14 cal 30 Double Unders 15 V-Ups then… 3x 20 DB high pulls 20 Db hammer curls
12.23.21 WOD
Amrap 25 300m row/run/ski 2 rope climbs/sled pull/muscle ups 100′ sandbag 100′ farmers then.., 10 Hollow rocks/:20 hollow hold 20 bicycle crunches 30 russian twist 1/1 4-5 sets
12.22.21 WOD
1000/800m row/ski 10 banded air squats 10 banded good morning 10 Banded clam shells then.., Deadlifts Every 2min 5r @50% 5r @60 4r @65 4r @70 3r @75 Then drop down to 65% Amrap 1m then.., For time: 27-21-15-9-6 Cals wall balls @12:00 8 rounds 8 alt db sn 8 burpees to target
12.21.21 WOD
1min machine 10 banded pull aparts 10 banded press 10 banded OH pulls behind the shoulder x2 5 EB strict press 5 Eb push press 5 Eb tall split jerk 5 EB split press then.., From the rack Every :90 x 6 2 Push press + 1 split jerk start light ans build. then.. EMOM…
12.20.20 WOD
Holiday Schedule Friday 12/24 classes: 8a-9a-10a Saturday 12/25: Closed Sunday Classes 12/26: 9am-10am Warm-up 2min machine 10-1 lat band 20 Air squats 20 Glute bridge 20 clam shells 10-1 monster 1:00 wall sit then… Front squat Every :90s x 11 3r @50% 2r @60% 2r @65 1r @70 1r @75 1r @80 1r @80-85 1r…
12.19.20 WOD
4 rounds 12/9 cal bike rest 1:00 bwt rounds rest 2:00 3 Rounds 20-16 cal bike rest 1:30 bwt rounds rest 2:00 2 rounds 30/24 cal bike rest 2:00 bwt rounds then.., Barbell Hip Thrust 100 Reps then.., DB Bench Press 100 Reps If you can not get this one done in 6-8min. Just give…