WOD Blog

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STRENGTH DEADLIFT 12 Minutes to build to 75-80% Deadlift weight Then 12 Minutes to Complete: Deadlift 4 x 3 * W/ 30 sec hold at top of each rep. WORKOUT OF THE...

SKILL Rope Climbs WORKOUT OF THE DAY AMRAP X 10 100 Double Unders Then AMRAP: 18 Russian Kbs 70/53 9 Burpees -Rest 3 Minutes- AMRAP X 10 25/20 Cal Bike Then AMRAP: 25 Double Unders 1 Rope Climb ____________________________________________________________

STRENGTH OVERHEAD SQUAT 8-10 Minutes to work up to 70-75% Then, 10 Minutes to Complete Overhead Squat 4 X 2 w/5 Second Tempo WODAPALOOZA WORKOUT 4 FOR TIME 150 Wall Balls 75 T2B *Perform in any order...

SKILL Ring Muscle-up WORKOUT OF THE DAY AMRAP X 8 800M Run Max Rep Ring MU/ Ring Dip -Rest 2 Min- AMRAP X 5 400M Run Max Rep MU/Ring Dip -Rest 2 Min- AMRAP X...

STRENGTH E2MOM X 12 Clean Complex Clean High Pull + Hang Power Clean + Power Clean *Build each set FOR TIME 15 Power Clean 135/95 12 Box Jumps 24/20 12 Power Clean 135/95 12 Box Jumps 24/20 9...

REMINDER! 6 WEEK SQUAT CYCLE DATES SEPT. 9TH/17TH/25TH OCT. 3RD/7TH/15TH SQUAT PREP 15 MINUTES TO COMPLETE 3 SETS: 1 Min Bike/Row 70/80/90% effort 10 Spider Lunges 20 Banded Glute Bridges 10 Plank Bird/Dog 15 Wall Balls Then,...

WORKOUT OF THE DAY PARTNER AMRAP X 26 Buy In: 800M Run Then AMRAP: 50 Box Jump/Over 50 Cal Row 50 Wall Balls 20/14 50 Power Snatch 75/55 *Relay every 200M for run ____________________________________________________________ LITE N' TITE 3...

WODAPALOOZA - WORKOUT THREE DT LADDER Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overhead *If you complete the three rounds at a given weight within...