WOD

3 x Max Handstand Walk/ sub Hold on wall Rest 1 min 4 x 10 HSPU Rest 2 min   For Time 12-9-6 Power Clean... Read More

HBBS 8X4 @ 80% plus 15-25#– rest at least 2 minutes   WOD Three Rounds: 5 times through complex Hang Power Snatch Overhead Squat Back... Read More

HBBS 7X5 @ 75% plus 15-25# – rest at least 2 minutes Triplet with periodic work AMRAP 12 5 Ground to Overhead 115/75 10 Chest... Read More

*Recommendations for week three: Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight... Read More

Happy 4th of July, A Star-Spangled Kind Of Day. Liberty is the right to choose. Freedom is the result of the right choice. Choice 1 Three... Read More

HBBS 10X3 @ 85% plus 10-20# – rest at least 2 minutes “Christine” 3 Rounds for Time 500 m Row 12 Body Weight Dead Lift... Read More

7x Push Press + Power Jerk + 2 Split Jerk @ 70-85% Work on Split form       3 rounds for time of: 7... Read More

    Cindy AMRAP 20 5 Pull up 10 Push up 15 Air Squat

Hero WODs requested so here you go. Almost forgot the Squats HBBS 8X4 @ 80% plus 10-20# – rest at least 2 minutes   “Bradley”... Read More

HBBS 7X5 @ 75% plus 10-20# – rest at least 2 minutes   Wod AMRAP 15 4 Front Squat 185/125 (no rack, pull off deck)... Read More