Wednesday, August 5, 2020

Do you know of the story “300” (Spartans)? A great story where a group of warriors, aware of a suicide mission, battled great odds, holding off the enemy allowing their allies time to Escape. Its a grand story...but everyone dies (all 300+). Our WOD has nothing to do with that, but it is a story of courage. Today’s WOD

”300 Sucka’s”

100 Box Jumps (Rx must do 10 high box)

100 Wall Balls

100 Alt. Dumbell Snatches (R/L=2, 35/50)


Skill: 5 mins Ab call-outs

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Wednesday, April 21, 2021

HAPPY BIRTHDAY MUMS!!! 4/21/38, 83 skill Tabata vertical scissors Tabata Jack knives WOD 15 min EMOM 1 Strict Pull up 3 Kipping Pullups 5 Ring Rows 7 Mountain Climbers at 15:00-1800 do: Max reps of P

Tuesday, April 20, 2021

Skill Back Squats 3 sets to max at Mac Clean WOD Run 1 lap 1/2 of KAREN (150 WB’s%2)=75 50 Hollow Rocks Run 2 laps 50 Hollow Rocks orher half of KAREN (=75) Run 1 lap

Monday, April 19, 2021

Skill 2 Rounds 30 Leg Overs 30 Sit ups 30 Jack Knives then, Bent Over Rows 4x8 WOD 18-15-12-9-6-3 Thrusters (65/95) Bar over Burpees Jumping Lunges Tri-cep push ups 24 min time cap

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