WOD

Monday 1/20/20Back rack lunge5×10+AMRAP 20 min:18 Overhead lunges (45/25)15 Plate ground to overhead (45/25)12 Plyo pushups9 Burpees to plate Danville 60Back rack lunge5×10+AMRAP 20 min:18... Read More

Sunday 1/19/20 EMOM 10 min:3 Hang squat cleans*Warm up to a heavy weight and try that for all 10 min+Every 5 min x 4 rounds20/15... Read More

Saturday 1/18/20 Muscle up biathalonFor timeRun 400m18 Ring muscle ups or 50 Toes to barRun 400m15 Ring muscle ups or 35 Toes to barRun 400m12... Read More

Friday 1/17/20 Fun sled things+In teams of 2:AMRAP 15 min:Alternate full rounds7 Thrusters (115/75)7 Burpees over bar Danville 60 Fun sled things+In teams of 2:AMRAP... Read More

Thursday 1/16/19 EMOM 40min1 min: 20/15 Cal row or bike erg 15/10 Cal bike or sk erg1 min: 1 Round Cindy (5 pullups/10 Pushups/15 air... Read More

Wednesday 1/15/195×10 (each arm)Single arm bench pressSingle arm ring row+3 rounds for time:Run 800m50 KB swings (53/35) or 20 Russian KB swings (150/105)…….. Danville 605×10... Read More

Tuesday 1/14/15 EMOM 6 min:30 seconds air squats 30 seconds paleo chair+Front squatWork up to a heavy single+5 rounds for total reps:1 min: Max cal... Read More

Monday 1/13/19“BC”AMRAP 30 min:In teams of 2:1 legless rope climb (each)13 Devils press (50/35)17 DB thrusters (50/35)Every 3 min including 0:00 complete 10 burpee box... Read More

Saturday 1/11/19 “Luce”3 rounds for time:Run 1000m10 Muscle ups100 Air squats*Wear a 20# vest if you have one Danville 60 3 rounds:Run 1000m10 Man makers100... Read More