Wednesday WOD

    Pre WOD 400m Heavy Carry.  Every stop/set down earns yourself a punishment 200m Row, post wod. WOD 10-1 Deadlift in small groups. Start with a lighter load and work your way up to a heavy single. Complete 1 heavy turkish get up on each side of

    Monday WODS

    Pre WOD 5×5 SLDL 5×10 Weighted Sit Ups or Toes to Bar WOD 5 rounds 10 Box Jump 24/20″ 10 Burpee Pull Up 100m Sprint Then immediately into: 2:00 Plank Hold.  Each break in your plank hold = 10 Push Ups added to your cool down.

    Friday WOD: Snatch Complex

    Pre WOD Review all movements for the complex, work up to a heavy load that you will use. WOD “Snatch Complex” 6 Snatch Grip Deadlifts 6 Hang Snatch Pulls 6 Hang Power Snatches 6 Overhead Squats 6 Snatch Grip Push Press (Behind the Neck) Rest 2

    Wednesday WOD

                    We would like to give a well deserved mention to Jeff Reinert for pulling 650lbs from the ground to standing yesterday, that is the the best of the gym and it should be highlighted.  If you

    Monday WOD

    Pre WOD Tabata V-Ups. 8x:20/:10 Feel the burn, score is lowest round our of the 8 sets. If this movement causes problems for you, choose a movement to work your midline. WOD Jack Complete as many rounds as possible in 20 minutes of: 10 Push