WOD 2-1-22

 50 cal row 

50 DL

50 T2B

50 box jumps overs 

WOD 1-31-22

 3 x :30 HS Hold- belly to wall 

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4 rds- 

20 Rus. KBS (70/53)

40 ft HS Walk 

*sub 80 ft bear crawl 

WOD 1-28-21

 Partner wod

160- double under
4rds
16- burpee
24- wallball 20/14
Then
160- double under 
4rds
16- burpee
24- wallball
Then
160- double under 
*share evenly but can break it up however. 

WOD 1-27-22

 7 rds-

12/9 cal AAB

15/12 cal bike 

*2 min rest btw 

WOD 1-26-21

 5 x 3 Strict Press 

*30 sec OH hold after last rep 

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

7 min AMRAP-

5 HSPU 

12 KBS (53/35)

WOD 1-25-22

 4 x 4 min AMRAP-

4 PCL (155/105)

6 T2B

8 box jump (30/24)

WOD 1-24-22

 2- BSq + 1 pause BSq - every 2min x 5rds

10-9-8-7-6-5-4-3-2-1
FSq 115/75
SDLHP 70/53

WOD 1-21-22

100 DU

30/21 cal AAB

Then- 5 rds

20 jumping lunges

12 pull-ups 

WOD 1-20-22

 DL 5-5-3-3-3

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

A- 3 x 20 banded good morning 

B- 3 x 10 ipsolateral deadbug 

C- 3 x 15 banded row 

WOD 1-19-22

 5 sets- 2 push press + 1 jerk

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

7 min AMRAP-

7 S2OH 

11 KBS 

WOD 1-18-22

 EMOM x 18-

1- 15/12 cal row 

2- 10 HPCL

3- :40 Dball hold 

WOD 1-17-22

BSQ-

 4 sets of 1 slow negative + 1 pause + 1 regular 

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

"Joe"

8 rds-

100 m run 

16 WB (20/14)

*3 burpees EMOM 

This is Joe and his family. This workout was designed 
to be challenging. When it gets hard, remember why
you're moving and why you're pushing. Because 
you are ABLE. 

WOD 1-14-21

Partner wod-
100- WB 
100- burpee 
100- cal AAB or Ski
100- WB

*share reps any way  

WOD 1-13-21

1,000 m row

750 m row 

500 m row

250 m row 

*rest 2-4 min btw 

WOD 1-12-22

 5 sets- 1 Press + 2 P. Jerk + 3 Sp. Jerk

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

5 rds- 

4 wall climb 

8 1 arm devil press 

WOD 1-11-22

 4 x 3min AMRAP 

6- deadlift 115/75
4- hang sq cl 
2- box jump over

1:00 rest btw rds 

WOD 1-10-22

 BSq 5 x 5 @ 50% 

Tempo- 5 sec down- fast drive up 

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

100 DU 

20 pull-ups 

80 DU

15 C2B

60 DU

10 ring MU 

WOD 1-7-21

 3 x :30 HS hold *belly to wall

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

10 Dball over shoulder 

20 cal machine 

30 sit-ups 

40 pull-ups 

30 sit-ups 

20 cal machine 

10 Dball over shoulder 

WOD 1-6-22

EMOM x 10- 2 PSN 

EMOM x 10- 2 PCL

WOD 1-4-21

 5 x 3:00 AMRAP-

5 box jump (24/20)

7 T2B

9 SDLHP (70/53)

WOD 1-3-22

 EMOM x 10- 1 CL + 1 HCL + 1 FSq 

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

75 thruster (75/55)

*20 DU EMOM