WOD Blog

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Strength: Ring Dip Find your 1 RM weighted Ring Dip, then 1 attempt to find your max unweighted Ring Dip. WOD: 10 minute AMRAP 15 KB swings @ 53/35# 12 Box Jump Overs...

Strength/Skill: Split Jerk Spend 10 - 15 minutes working on feet position using the “Jerk Tic Tac Toe Box” Then perform a 3x3 at 60-65% of your 1 RM WOD:...

Strength: Sumo DL 25 min x 12 x 8 x 6 x 4 x 4 x 4 -add weight each set. WOD: “Dummy Grip” 3 Rounds: 30 DB Deadlift 10 Renegade Rows 200m Farmer...

Strength: Squat Cleans EMOM for 15 minutes complete 1 Squat Clean Start at 60% for minutes 1-5, 70% for minutes 6-10, 80% for minutes 11-15. All percentages are based off your...

Strength: Bulgarian Split Squats 4 x 10 WOD: EMOM for 10 min Complete the following Plate Complex: 4 Burpees onto plate @ 45/25# 6 Plate Snatches @ 45/25# 8 OH Alternating Lunges @ 45/25# Finisher: Tabata Sit-ups [standout-css3-button...

Strength: Floor Press x12 x8 x6 x4 x4 x4 x4 Increase weight until you hit the 4 reps, then stay at the same weight for 4x4. WOD: 7 rounds for time 1 Rope Climb Run...