WOD

Tuesday 2/4/20 Head shoulder knees cones+Front squat/Back squat complex5 sets5 Front squats directly into 10 back squats*Perform 5 front squats, rack the bar. Then go... Read More

Monday 2/3/20 Establish a 1RM strict press then 3xmax reps @70% of 1RM+5 rounds for total reps1 min: Burpee pullup1 min: Burpee box jump (24/20)1... Read More

Saturday 2/1/20 ”Badger”3 rounds for time:30 Squat cleans (95/65)30 PullupsRun 800m Danville 60 3 rounds:30 DB squat cleans30 DB bent over rowsRun 800m The forgotten... Read More

Friday 1/31/20W/a partnerAMRAP 10 min:A. 20 SitupsB. Sandbag hug+In teams of 2:Every 5 min x6 for total wallballs120 Double unders12 Sandbag cleans (150/100)Max reps synchro... Read More

Thursday 1/30/20 EMOM 10 min:1-4 Stirct muscle ups+AMRAP 20 min:5 Strict handstand pushups10 Toes to bar15 defecit push-ups Danville 60 EMOM 20 min:10 Bench dips+AMRAP... Read More

Every 4 min for 8 rounds:30/20 Cal row or 20/15 Echo bike10 Thrusters (95/65)10 Burpees over bar Danville 60 AMRAP 32 min:30/20 Cal row10 DB... Read More

Tuesday 1/28/20 Against a 30 min clock Complete 5 rounds for total pounds5 Heavy Bench press5 Heavy deadlift30/25 Calorie row*If you finish row under 1... Read More

Monday 1/27/20 Kang squats3×5+Back squat4×8+For time: 150 Wallballs (30/20)*When you break you must complete 5 KB swings (70/53) and add 5 swings for every time... Read More

Friday 1/24/20 100 Calories100 Wallballs (30/20)80 Calories80 Burpee box jumps (24/20)60 Calories60 Strict handstand puhsups40 Calories40 DB hang squat clean thruster (50/35)20 Calories20 Devils press... Read More

Thursday 1/23/20 3x30 second hang20 reverse band aparts10 snow angels +EMOM 15 min:1 min: 10 Bench press1 min: Max reps pushups1 min: rest *Pick a... Read More