WODs and Blogs

February 15, 2019

10 Rounds for Quality

2-Deadlifts

MAX Strict Pull-ups
 

February 6, 2019

5 Rounds for Quality (Weight)

3-Deadlifts

5/5-DB Box Step-ups

10/10- DB Curls
 

4 Rounds

3o seconds of V-ups

30 seconds of Rest

January 25, 2019

6 Rounds for reps (2 minutes Each)

10-Deadlifts @ 225/155

MAX Reps Handstand Push-ups

*resting 2 minutes between rounds

Tabata (4 minutes)

-Hollow Body Crunches

January 14, 2019

4 Rounds for reps (3 minutes each)

10-Strict Pull-ups

25-Wall Balls @ 20/14

MAX REPS Deadlifts @ x2/1.5 BW

*resting 2 minute between rounds

Tabata (4 minutes)

-Flutter Kicks

December 24, 2018

Bench Press

3 rep MAX

For time (9 minute CAP)

21-15-9

-Deadlifts @ 225/155

-Burpees over the bar

December 12, 2018

Deadlifts

5 rep MAX

3 Rounds for time (9 minute CAP)

20-Front Rack Lunges @ 95/65

10-Strict HSPUs

December 4, 2018

For Quality (Accumulate)

40-Strict Pull-ups

40-Good Mornings

*add weight to one or both movements as able

4 Rounds for reps (90 seconds each)

15-Deadlifts @ 225/155

MAX Burpees over the bar

*resting 90 seconds between rounds

November 19, 2018

EMOM for 30 minutes

3-Deadlifts (AHAP)

9-Toes to bar

12-Box Jumps

*one movement per minute

November 1, 2018

5 Rounds for time (25 minute CAP)

60-Double unders

30-Wall Balls @ 20/14

10-Deadlifts @ 225/155

(3-Ring Muscle-ups RX+)

October 16, 2018

5 Rounds for time (25 minute CAP)

6-Alternating Pistol Squats

12-Deadlifts @ 225/155

24-Sit-ups

48-Double unders

*RX+ with unbroken dubs, if you mess up, start over

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Featured Posts

For time (In Partners)

40-Squat Snatches @ 115/85

20-Synchronized Burpees

30-Squat Snatches @ 115/85

15-Synchronized Burpees

20-Squat Snatches @ 115/85

10-S...

Dynamic Duo

March 2, 2019

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