WOD 01-25-2018

20 min. AMRAP Buy in: Row 1000m 50 Double Unders 10 overhead squats 95/65# 5 Bar MU Mobility: 3 drills- overhead chart

WOD 01-24-2018

21-15-9 Push Press 135/95# Toes to Bar Hang Power Clean **Compare to 10-20-2016 Skill: 12 pistols per leg Mobility: 3 drills- pressing oh chart

WOD 01-23-2018

6 Rounds Run 200m 8 Thrusters 95/65# 10 Pull Ups Skill: 30 GHD sit ups Mobility: 3 drills front rack chart

WOD 01-18-2018

6 Rounds 8 Front Squats 115/80# 10 Ring Dips 15 Box Jumps 24/20″ Skill: 30 hip extensions Mobility: 3 drills- squat chart

WOD 01-11-2018

Buy in: Row 1000m 5 Rounds 10 SDHP 115/80# 10 Toes to Bar Skill: 15 pistols per leg Mobility: 3 drills- running chart

WOD 01-10-2018

2 Rounds 50 wall ball 20/14# 50 Burpees Skill: 3- max L-Sits Mobility: 3 drills- front rack chart

WOD 01-09-2018

4 Rounds 9 squat cleans 135/95# 11 Box Jumps 30/24” 13 Ring Dips Skill: 20 L-Pull Ups Mobility: 3 Drills- Squat Chart

WOD 01-05-2017

6 Rounds 15 KB Swings 70/53# 12 v-ups 8 walkout push ups Mobility: 3 drills-pressing dip chart

WOD 01-03-2018

21-15-9 Power Cleans 135/95# Burpees Pull Ups Skill: 15 pistols per leg Mobility: 3 drills- front rack chart

WOD 01-02-2018

40-30-20-10 Med Ball Cleans 20/14# Push Ups Box Jumps 24/20” 2:1 Double Unders (3:1 singles) Skill: 30 hollow rocks Mobility: 3 drills- squat chart