WOD 2-27-23

 Emom x 10- 1- DL + 2- HPCL

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21-15-9
HPCL (155/105)
WB (30/20)
42-30-18 - DU

OPEN FUN! 

WOD 2-23-23

 Sumo deadlift 5-5-5-5

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A) banded good morning 3 x 20
B) KB marches 3 x 20m
C) Cossack squat 3 x 6-10

WOD 2-22-23

 Every 2min x 5 sets - 5- FSQ

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5 rds- 
10- HPCL (115/75)
40- DU

WOD 2-21-23

 EMOM x 18-

1- 15 WB

2- 12 burpee over ball 

3- 9 C2B pull-ups 

WOD 2-20-23

Emom x 10- 2 PSN

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30-20-10
DB SN
Sit-up
5-3-1 
Wall-climb (after each rd) 

Superhero Night was a blast!
Great job on 23.1, y'all! 

WOD 2-16-23

 Deadbug 2 x 10 

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Then
AAB cal - 5 x 30/21 

*2-3min rest between 

WOD 2-15-23

 Every 2min x 5 sets - 5 FSQ

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7min AMRAP-
7- thruster (95/65)
11- box jump (24/20)

WOD 2-14-23

Tabata-

Row
Mt climber 
Sit-up 
Push-up 

IT'S BRING A FRIEND DAY! 

WOD 2-13-23

Emom x 10- PSN + HSN 

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21-15-9 
Ohs (95/65)
C2B pull-up

WOD 2-10-23

 Partner WOD-

12min AMRAP-
P1) 300m machine
P2) max WB

WOD 2-9-23

 Bench 10-1-10-1-10-1

A) banded tricep pushdown 3 x 15-20
B) 1 arm KB front rack carry 3 x 50 m each arm

WOD 3-8-23

 EMOM x 5- 6-10 strict pull-ups 

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

21-15-9

Ring row

HPSN (75/55)

SDLHP

WOD 2-7-23

 Emom x 18

1) 10- 1 arm db thruster (5 each arm)
2) 12- T2B
3) 50- DU

WOD 2-6-22

 Emom x 10 - 2 PCL

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

7min AMRAP-

7- DL (225/155)

11- burpee over bar

WOD 2-3-23

 Partner WOD -

1k ski buy in (F/F do 800m)

300 DU 

150 KBS 

100 HPCL (135/95) 

 (Share reps any way- Sub 1 to 1 single unders, but add 50 mtn climbers as a team)

WOD 2-2-23

5 rds-

15/12 cal bike 

20 WB

10 WB sit-up 

2min rest *