40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups
MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows
WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before […]
30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Clean
MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, push ups, 115/75
WOD GOALS + GUIDANCE:
Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and handstand push ups unbroken. Take one to two […]
Our January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking the mile, or even a ½ mile, skipping, rowing (2k/1600m) or air-biking (2 […]
600 Meter Row
12 DB Overhead Lunge
600 Meter Row
31 DB Snatch
600 Meter Row
24 DB Sit Ups
600 Meter Row
MCx; 50/35
MAx: 35/20
MVx: 400m row, front lack lunge, 25/15
WOD GOALS + GUIDANCE:
PEACE OUT 2024!!! Row at your 2k pace with the intent to finish each 600 in […]