WOD Tuesday December 3rd

Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges Farmers walk x 100′ x 4 efforts. ( don’t just punk out and grab a pair of baby kettlebells, use the handles) 2. For time: 35 Handstand pushups 30 Sumo kettlebell jumps 25 Strict pullups 20 Sumo kettlebell jumps 15 Handstand pushups 10Continue reading “WOD Tuesday December 3rd”

WOD Friday October 26th

Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute Farmers walk x 3 x 100′ Heavy guys. Heavy. 2. Sled pull x 3 x 100′ Also heavy 3. 10 rounds for time: 5 Glute ham sit ups 5 Burpees

WOD Friday September 11th

Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2.¬†As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”

WOD Thursday April 10th

Warm up: yes. 1. 100 meter farmers walk x 5 attempts 2. As many hang power snatches as possible in 6 minutes Begin the 6 minutes with 80 sit ups or 50 glute ham sit ups and do as many snatches as possible for the remainder of the 6 minutes. Guys use 2/3 body weight,Continue reading “WOD Thursday April 10th”