Category: WOD

WOD “Team Central Regionals” In a team of 2, complete for time: -1 Mile Run -50 Wall balls (6kg/9kg) -100 Ab-mat Sit-ups […]

WOD In a team of 2 complete the following for time: 4 Rounds (total) for time, of: -12 Push press (35kg/50kg) -20 […]

WOD In a team of 3 complete, for time: -150 Toes to bar On the minute, every minute do 1 Forward roll, […]

SKILL A: Back squat at 70% of your 1 rep max 3- 3- 3- 3- 3 B: Front rack lunges (40kg/60kg) 10- […]

Happy Birthday Tony WOD “Tony’s Birthday WOD” Team of 2 5 Round (total) for time, of: -30 Power Snatches (30kg/50kg) -13 Pull-ups […]

    SKILL 15 minutes to establish your heaviest -Hang power clean (x3) WOD 4 Rounds for time, of: -6 Hang power […]

 WOD “Nate” AMRAP in 20 minutes of: -2 Muscle-ups -4 Handstand Push-ups -8 Kettlebell swings (24kg/16kg)   SCALING Muscle up transition HSPU […]