WOD Blog

September 9, 2019

09.10.19

Strength – EMOM 10 Odd: 10 Strict Pullups Even: 10-15 Pushups *See Jason Khalipa’s IG video for proper scaling. Force proper pushups Metcon For Time 50 […]
September 8, 2019

09.09.19

Strength – Back Squat Every 2 Mins, 6 Sets Sets of 5-1-5-1-5-1 *Use 75-80% for 5’s, 90-95% for 1’s Metcon Open Prep Mondays- Open 12.3 AMRAP […]
August 27, 2019

08.28.19

Strength – In 10 Mins Build to a heavy set of 3 Deadlifts Post WOD: 3 Sets 8 Dragon Flags, slow and controlled 8 Single Leg […]
August 26, 2019

08.27.19

Strength – 3 Sets 10-12 Strict Supinated Pullups 10-12 Seated DB Military Press 10-12 Floor Press Rest 30 secs b/w movements Rest 1 mins b/w sets […]