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WOD010219

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Warm up: Cap 6’ 4 – Dragon Flag 10 – Biceps Curl 10 – Triceps Extension Mobility Skill: Handstand walk Wod: For Time: 50 Wallballs 40 Push Ups 30 Pull ups 20 Cal Row

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WOD310119

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Warm up: 3x Run – 100m Russian Twist – 30 Mobility Skill: Power Snatch 4×2 Wod: Amrap 12’ Abmat – 30 Run – 200m Push Jerk – 10 Rx 60/35 Scale 40/25

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WOD300119

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Warm up: 3x Deadlift – 10 Good Morning – 10 Pull up Hold – 20” Mobility Skill: Deadlift 5×5 Wod: For Time: 1-2-3-4-5-6-7-8-9-10 Front Squat Double unders – 30

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WOD290119

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Warm up: 3x Thruster – 7 Hollow Arch – 12 Plank 30” Mobility Skill: Snatch Balance + Overhead Squat 4x 2+2 Wod: 21-15-9-3 Thruster Burpee Over Bar Rx 40/29 Scale 30/20

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WOD280119

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Warm up: Tabata Hollow Rocks 2x Lunge – 10 Shoulder Taps Mobility Skill: Push Jerk 5×2 Wod: 3 Rounds For Time: Front Rack Lunge – 20 Run – 400m Chest to Bar – 12 Rx 50/30 Scale 49/25

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WOD240119

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Warm up: 2x 12 – Burpees 10 – Good Mornings 3 – Wall Walks Skill: 3x Rope Climb – 2 Overhead squat – 3 Wod: 3RFT 20 – Clean & Jerk (DB) 50 – Abmat

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WOD230119

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Warm up: 21-15-9-3 Abmat Super man Hip extension Mobility Skill: Bench press 5×5 Wod Amrap 15’ 16 Pistols 10 Hang Power Cleans 200m Run Rx 60/40 Scale 40/25

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WOD220119

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Warm up: 3x 5 Kip Swings 40” Plank 100m Run Mobility Skill: Back squat 3×15 Wod: 15-10-5 Toes To Bar Wallballs Hang Power Snatches 100 Double Unders 5-10-15 Toes to Bar Wallballs Hang Power Snatches Rx40/25 Scale 30/20

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WOD210119

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Warm up: 3x 5 Burpees 10 Hollow Rocks 15 Jumping Jacks Mobility Skill: Thruster 5×2 Wod: Buy in: 400m Run 3 Rounds 20 V-Sit ups 15 Chest To Bar 10 Push Press

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WOD180119

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Warm up: 3x 20 – Sit ups 16 – Reverse Lunges 10” – L-Sit Mobility Skill: Deadlift 5×2 Wod: For Time: 60 Wall balls 40 Toes to Bar 20 Back squats 10 Ring muscle ups