WOD

Alternating EMOM 6:00150m Run10 Ring Rows 10 S. DB Box Step Ups (HEAVY) Strength/skill is after the wod today All weights and box heights are... Read More

3 Rounds:10 HARD Row, :50 ModerateThen,3 Rounds10 Plate Ground to OH, 25lbs or less :40 Wallsit Deadlift1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%-95%Reps are touch and go.After each set of deadlifts,... Read More

3 Rounds8 Band Pull Aparts8 Light DB Push Presses8 PVC OH Squats 100m Run Strength Build to weight for tempo snatch then we will start... Read More

1:00 Squat HoldThen200m Run10 Spiderman Lunges20 Gymnastic Kips10 Spiderman Lunges200m Run Build to what you think your set of 3 front squats (with a 3... Read More

2:00 Banded Glute ActivationThenEvery 2:00 For 6:00Run 200m 5 KB Taters Skill/strength Pistol work 1:30 KB/Ankle Stretch, per side *use this time to practice some... Read More

Sunday Funday – partners- try to split evenly 35 minute cap1000m ski buy inThen90 Pull-Ups90 Shoulder-to-Overheads (95/65 lb)90 Front Squats (95/65 lb)90 Burpees1000 m ski... Read More

8am Endurance Run 5k (or run walk… or sprint/crawl) Time to get your practice run in for the Bill Sheehan Turkey Sandwich 5k. Remember test... Read More

What is a shoulder swimmerclick the link Shoulder Swimmers – YouTube Warm up3 Rounds*6 Push Up10 Air squats 200 m run. speed up your run... Read More