WOD

Games Day!Warm Up 1:00 per side, Wrist Stretch1:00 Deadhang from Pull Up Bar600m run (broken into 200m) 10 Thrusters 3 wall walks Warm up to... Read More

2:00 Banded Glute Activation20 Empty Bar Thrusters20 A-Frame Toe Touches300m Run20 Empty Bar Thrusters 20 A frame toe touches Then, 2:00 banded front rack mobilization... Read More

Run 400m Then,Every :90 for 4:3010 Burpees to 6” Target8 Cossack SquatsIn the remaining time hold the bottom of an OHS with an empty bar... Read More

Wod 1-12 Minutes-split the work how you want12 Thrusters 95/659 Hang cleans6 Shoulder to overhead.Run 200 as a team Wod 2- 9 minutesRow 1000 as... Read More

The 45 minutes triathlon 0 Transition time between machines teams of 2, switch when you want 15 Minutes bike15 Minutes row15 Minutes ski Score is... Read More

2 Rounds with a PVC pipe:200m Row10 PVC Good Mornings10 PVC Snatch Balances Right into:2 Rounds with an empty bar:200m Row10 Back Rack Push Press10... Read More

Warm up 3:00 banded glute activationThen20 Spiderman Lunges200m Run20 DB Snatch200m Run 20 Goblet Lunges Strength 2 sets of 9 front squats Start at 60-65... Read More

Test 3! 20 Band Pull Aparts2:00 Banded Glute Activation15 Scap Pull Ups1:30 Squat Hold10 Gymnastic Kips1:00 Row for Calories* Conditioning Test “Field of Screams”AMRAP 19... Read More