WOD 090716 WEDNESDAY
STRENGTH: Bench 5X5 @ 65% of 1 RM Then Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change […]
WOD 090616 TUESDAY
NEW T-SHIRTS ARE IN!!!!! We would like to take care of everyone who pre-ordered a shirt first and then they will be available to everyone else at the end of the week. Cost is $20 STRENGTH: Back Squat 5X5 at 65% of 1RM Then Squat Straight Weight Top Set: 1 Set of 8 Reps increasing […]
WOD 090516 MONDAY
HAPPY LABOR DAY!! ONLY ONE WOD TODAY AT 9AM!! “HOT SHOTS 19” 6 RFT 30 Air Squat 19 Power Clean (135/95) 7 Strict Pullups 400m Run
WOD 090416 SUNDAY
MEMBER OF THE MONTH WOD “Catacchio” Partner WOD 5 Rounds For Max Reps 1 min at each station :30 transition Tire Flips Stone to Shoulder 95/65 Rope Climbs Farmers Carry 2/1.5 **each turf length = 5 reps Assault Bike
WOD 090316 SATURDAY
STRENGTH: Deadlift – 8 x 2 with Bands 50% weight + 30% tension *Try and keep rest time to 60 seconds between sets and focus on moving the bar as fast as possible 3 Rounds 400m Run 24 DB Deadlifts (55/35lbs) 12 Toes to Bar