WOD Blog

January 17, 2020

01.17.20

SnatchEMOM 10Build to a heavy single Front SquatEMOM 10Build to a heavy single 5 RFT10 Front Squats (135, 95)10 Lateral BurpeesKeep this short and sweet, UB […]
January 17, 2020

01.16.20

4 Sets NFT15 Bench Press15 Devil’s Pressfocus on quality of movement 4 Sets:60s Bamboo Hold:60s Goblet Squat Hold:60s Hollow HoldRest as needed b/w sets
January 15, 2020

01.15.20

Deficit DeadliftStand on 45# plates, lower every rep, reset at the bottom. Every 90 secs, 8 Sets each *alternate each movementRds 1-8: 200M Run or 15/12 […]
January 14, 2020

01.14.20

2 RDs1000m Row50 Wallballs (20,14)10 Power Cleans (155, 105)RX+ : (185, 125) or more! Post-WOD3 Sets10 Single Arm DB Press ea. arm10 Superman Holds + :10s […]
January 13, 2020

01.13.20

Back Squat3×3 at 80%3×2 at 85%3×1 at 90% AMRAP 510 Strict Press (95,65)10 Strict PullupsRest 3 MinsAMRAP 510 Push Press (95,65)10 Kipping PullupsRX+: 5 Bar MU […]
January 12, 2020

01.11.20

Teams of 210 RFT10 Thrusters (95,65)100M SprintDirectly Into10 RFT10 SDHP (95,65)100M Sprint*Alternate full rds, each partner does 5 rds of the couplet Post WOD3 Rds15 Bench […]
January 10, 2020

01.10.20

EMOM 10Hi Hang SnatchHang Snatch*Power or Squat, squat preferred. Front Squat Every 2 Mins, 5 Sets70-80% of 1RM AMRAP 1225 KBS (1.5,1)20/15 Cal Row15 Burpees over […]