Daily Wod

Thursday 9/15/19 Work up to a heavy weight for the following complexClean+Low hang clean+high hang clean+For time:30 Hang squat cleans (155/105)Run 1 mile Danville 60... Read More

Wednesday 8/14/19 Every 3 min for 18 min:25 Wallballs (30/20)1 Rope climbMax reps KB swings (53/35)+Push press6×3 Danville 60 AMRAP 18 in:25 Wallballs25 Situps25 KB... Read More

Tuesday 6/13/16 EMOM 10 min:1-10 Strict Handstand pushups+W/a partner:12 rounds for time (6 each)500/400m row or ski*During “rest” complete 6 pullups 5 chest to bar... Read More

Monday 8/12/19 W/partner: AMRAP 6minA.40 ft single arm KB front rack lungeB. Max air squats +Front rack lunge 4×10 +4 rounds for total step ups3... Read More

Sunday 8/11/19Complete the following for QUALITY:50 Turkish getups (25L/25R)2 min L-sit150 barbell good mornings*Split up get ups, l-sit and good mornings however you want. Goal... Read More

Saturday 8/10/19 “Marconi”With a partner:Row 2,382 metersthen 20 rounds of :11 toes to bar20 Air squats16 KB swings (53/35)*Split reps however you want Danville 60... Read More

10 min w/partner:A. 15 See the light situpsB. Max strict pullups or ring rows+In teams of 2:AMRAP 20 min:Alternate full rounds3 Thrusters (155/105)3 Sandbag over... Read More

Thursday 8/8/19 For time:Run 800m30 Muscle upsRun 800m@20 min:Run 800m30 Devils press (50/35)Run 800m Danville 60 Run 800m30 Devils pressRun 800m@20minRun 800m50 BurpeesRun 800m

Wednesday 8/7/19 2x10 Band aparts 10 Reverse grip band aparts10 Pass through1 min bar hang+Bench pressWork to a 3RM*15 situps after each set+EMOM 20 min:1... Read More

Tuesday 8/6/19“Frenemies”In teams of 3:5 rounds:A. 25 Bar facing burpeesB. 10 Toes to bar + Max reps DB clusters (50/35)C.Rest*Goal of workout is to complete... Read More