WOD for Thursday February 1st:

FITNESS A) Deadlift: 5-5-3-1+, rest 2-3 mins B) Single Arm Dumbbell Row: 6-8 x 3, rest 1 min between sides/sets C) 10min AMRAP: 10 DB HPC 15 Tuck Crunches 10 NP Burpees D) DB Hammer Curl: 6-8×3, rest 3 mins PERFORMANCE A) Deadlift: 6-6-6-4-2 Rest :90-2min B) Single Arm Dumbbell Read more…

WOD for Wednesday January 31st:

FITNESS A) Snatch/Hang Snatch/OHS: E2M for 14 Min. B) For Time: A. 15-12-9 DB Thruster Row/Ski Cals B. Rest 3min C. 21-15-9 Pushup Tuck Crunch D. Rest 3min E. 42-30-18 Russian Swing Air Squat PERFORMANCE A) Snatch/Hang Snatch/OHS: E2M for 14 Min. B) For Time: A. 15-12-9 Wall Ball Air Read more…

WOD for Thursday January 25th:

FITNESS A) Deadlift: Fit- 3-3-3+, rest 3 mins B) Bent Over Dual Dumbbell Row: 8-10 x 3, rest 1 min between sides C) 4 Rounds for Time: 7 Single Arm DB Hang Clean and Press/side 15 Tuck Crunch 10 NP Burpees D) DB Curl: 8-10×3, rest 2 mins PERFORMANCE A) Read more…

WOD for Monday January 22nd:

FITNESS A) Close Grip Bench Press: 3-3-3+, rest 3 mins B) DB Tricep Kickback: 12-15 x 3, rest 2 mins C) 15min AMRAP: 20 DB Front Squat 15 Russian KBS 10 H.R. Pushup PERFORMANCE A) DB Bench Press 8-8-8-8; Rest :90 B) DB Tricep Kickback: 12-15 x 3, rest 2 Read more…