Author: Coach Daniel

WOD “The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed for your team $ Out Have a great weekend!  

Max Effort Lower Strength Squat Clean **In 6min build to a heavy WOD “Elizabeth” 21-15-9 Clean, 135# / 95# Ring Dips **Athlete must pass through the front squat. Note in comments full squat clean required. $ Out 4min Tabata “L” Sit Holds  

Dynamic Effort Upper WOD “Hillbilly Circus” 5min AMRAP 750m Row Buy In 6 Hang Snatches (95,65,75,55) 4 Burpee Bar Hops –5min Rest– 5min AMRAP 500m Row Buy In 4 Hang Snatches (115,75,95,65) 4 Burpee Bar Hops –5min Rest 5min AMRAP 250m Row 2 Hang Snatches (135,95,115,75) 4 Burpee Bar Hops **Score total reps $ Out […]

Monster Mash! WOD “Ivan The Terrible” For Time 90 Seconds Jump Rope 50 Lunges 50 Push-Ups 50 Sit Ups 90 Seconds Jump Rope 40 Lunges 40 Push-Ups 40 Sit-Ups 90 Seconds Jump Rope 30 Lunges 30 Push-Ups 30 Sit-Ups 90 Seconds Jump Rope 20 Lunges 20 Push-Ups 20 Sit-Ups 90 Seconds Jump Rope 10 Lunges […]

Dynamic Effort Lower WOD “The quick and the dead” 3-9-15-21-15-9-3 Deadlifts (205,135) Box Jumps (24,20) $ Out Panic Breathing 30-20-10 Assault Bike Cals 15-15-15 Back Squats at 55-65% 1RM **complete BS after each set of cals