WOD 10-1-20

 10 rds-

100 m run 

10 T2B

*30 sec rest btw rds. 

WOD 9-30-20

 5 sets- 2 P.Jerk + 1 Sp.Jerk

-------------------------------------

15-12-9-6-3

Pull-up 

S2OH (95/65)

SDLHP (70/53)

WOD 9-29-20

 EMOM x 18-

1- 30 second max cal AAB

2- 30 second max DU

3-30 second max DBall over shoulder 

WOD 9-28-20

 EMOM x 10-

1 CL + 1 Hang CL 

---------------------------

42-30-18 WB (20/14)

21-15-9 Burpee

WOD 9-25-20

 Tabata- Machine cals (your choice)

1:00 rest- Then-

4 rds-

8 S2OH

12 FSq

12 T2B

WOD 9-24-20

 DL 3-3-2-2-1-1

------------------------

A- good morning 3 x15

B- pistol squat 3 x 10-15

C- side plank 3 x 30 sec. 

Grace for KDH is ONE month
away! Keep spreading the word!  

WOD 9-23-20

 Push Jerk 5-4-3-2-1

---------------------------

WB (20/14)  40-20-10

Over the box jump (30/24)  20-10-5

WOD 9-22-20

 3 x 5:00 AMRAP-

200 m run 

12 Hang DB SN

8 pull-ups 

*1:00 rest btw

WOD 9-21-20

 BSq 1-1-1-1-1

----------------------

4 rds- 

7 sq clean (135/95) 

14 HRPU

28 DU 

WOD 9-18-20

 Partner WOD-

80 T2B (share any way)

40 synchro burpees 

80 sit-ups (share any way)

40 synchro WB 

WOD 9-17-20

 21-15-9 (Machine cals)

*100 ft bear crawl btw each 

-Rest 2:00

9-15-21 (Machine cals)

*100 ft bear crawl btw each 

WOD 9-16-20

 EMOM x 8- 1 PCL + 1 HPCL

------------------------------------------

4 rds-

15 DL (155/105)

7 HPCL

3 wall climb

Our 10 YEAR anniversary is coming! WOW!
We will be celebrating at our Grace for KDH 
event. Save the date for something special on
October 23rd. We are so excited to celebrate with all of you!

WOD 9-15-20

 EMOM x 18-

1- 12 thruster (95/65)

2- 12 box jump 

3- 48 DU

WOD 9-14-20

 BSq 2-2-2-2-2

-----------------------

1,000 m run 

63 Rus. KBS (70/53)

36 pull-ups 

WOD 9-11-20

 "Holleyman"

30 rds-

5 WB (20/14)

3 HSPU

1 PCL

WOD 9-10-20

 Bench Press 5-3-3-2-1-1

----------------------------------

A- Banded row 3 x 15-20

B- Bench dips 3 x 15-20

C- Plank w/ shoulder tap 3 x 1:00

WOD 9-9-20

 B.Sq 3-3-3-3

----------------------

12 min AMRAP-

80 m farmer carry

40 m KB FR carry

12 SDLHP 

WOD 9-8-20

 Every 5:00 x 4 rds-

25/20 cal machine (your choice)

20 S2OH 

10 burpee

WOD 9-7-20

 20 min AMRAP of-

"Hotshots 19"

30 air squat

19 PCL (135/95)

7 strict pull-ups

400 m run 

WOD 9-4-20

 10 DBall over shoulder 

15 DBall Sq

20 1 arm KB P. Press 

25 Box jump (30/24) 

20 1 arm KB P. Press 

15 DBall Sq.

10 DBall over shoulder 

WOD 9-3-20

5 rds-

20/15 cal AAB 

1 lap run 

*2:00 rest btw 

The date for "Grace" is set! More details to come! 

WOD 9-2-20

 EMOM x 6- Max effort strict pull-up

-----------------------------------

21-15-9

HPCL (115/75)

Pull-up