WOD Feed
Freedom
Jan
16
Good Luck to our KO in the OK Teams today!!
12 Minute AMRAP
10 Pull-Ups
5 Devil Press
20 V-Ups
Deadlift
PUSH - Persist Until Something Happens
Fuel
Jan
15
For Time
*partner*
200 Double Unders
100 Hang Power Clean (95/65#)
200 Squats
100 Push-Ups
200 Sit-Ups
100 Shoulder to OH
200 Double Unders
Your body is capable of some impressive shit. Admire it. Challenge it.
Power
Jan
14
8 Minute EMOM
3 Front Squats @ 70%
21 - 15 - 9
Wall Ball Shots (20/14#)
Box Jumps
3:00 Rest
21 - 15 - 9
HSPU
Single Arm Snatch
Change takes time. Give it time.
Upstairs
Jan
13
4 Sets
250M Row
2:00 Rest
For Time
10 Cleans (155/105#)
10 HPC
20 Kettlebell Swings (55/35#)
20 Goblet Squats
30 Toes to Bar
30 GHD Sit-Ups
We don't have time to get better, we make time to get better.
Flagship
Jan
12
3 Rounds
10 Bench Press
15 Push-Ups
20 Burpees
Deadlift
4 x 4 @ 80%
1 x 2 @ 80%
1 x 2 @ 100%
1 x 8+ @ 80%
You may struggle, but never quit.
Jackie
Jan
11
For Time
1000M Row
50 Thrusters (45/35#)
30 Pull-Ups
3 Sets
15 GHD Sit-Ups
:30 L Hold
20 Hollow Rocks
Never miss a Monday!
