WOD

Tuesday 3/10/20 W/partner6 min alternate every 5 DB kang squat+In teams of 3:10 rounds (each)20/15 Cal echo or assault bike 25/20 Bike erg7 Front squats... Read More

Monday 3/9/20 Single arm DB bench press Single arm ring row5×10 (10L/10R)+EMOM 24 min:1 min: Max reps: Situps1 min: Max reps Burpees1 min: Max reps... Read More

Sunday 3/8/20 Front rack lunge5×10+“Mary”AMRAP 20 min:5 Handstand pusups10 Alternating pistols15 Pullups Danville 60 Back rack lunge5×10+AMRAP 20 min:10 DB press10 Goblet squats15 DB hang... Read More

Saturday 3/7/20 ”Speedy”In teams of 2:Max calorie row in 40 min:Every 2 min including 0:00 complete 8 Wallballs8 Deadlifts (95/65)8 Power cleans (95/65)8 Shoulder to... Read More

Friday 3/6/20 In teams of 2:For time:100 Alt arm DB snatch (70/50)20/15 Calorie row and 20 burpees over DB each80 Alt arm DB snatch (70/50)20/15... Read More

Thursday 4/5/20 Bench pressComplete 100 reps @ 155/105 in as few sets as possible*Every break complete 10 DB bench over rows on each arm+“Slug fest”AMRAP... Read More

Wednesday 3/4/20 Fun sled things and more funner stuff

Sunday 3/1/20 EMOM 16 min:1 min: 1-10 Strict handstand pushups1 min: 1-10 Strict pullups*If 10 is east for each movement, add a weight vest+“Nancy”5 rounds... Read More

Saturday 2/29/20 “Billy Clardy III”In teams of 3:AMRAP 48 min:A. Run 400mB. 12 Overhead lunge 6 Burpees to plate 19 Plate ground to overhead (45/25)C.... Read More

Friday 2/28/20Against a 30 min clock in teams of 2:You go I go 21-15-9-5-21Thruster (95/65)then200/160 Caloriesthen50 Synchro single arm devils press (50/35)then Max calories in... Read More