- Sep 18, 2020
- 1 min read

Saturday, Sept. 19, 2020

WOD

30 Tire Flips (deficit squats) 1 lap lunge walk (no weight)

then,

3 Rounds of

30 Hollow Rocks

30 Double Unders

30 Alt. Knees to Elbows

30 Plate OH Squats

Then,

Run 1 lap w/ pinch grip plates (2X15/25)

Recent Posts

See All

Friday, April 26, 2024

WOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr

Thursday, April 25, 2024

Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press

Wed. April 24, 2023

Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul