Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: Ladder + For Time Part A: Ladder x 14 Minutes -in remaining time ladder of: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc……. Read more »
WOD: Saturday, December 2nd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 3 Rounds -Then- -Into- 3 Rounds *RX+: 4 Power Cleans (185/115) *CRX: 4 Power Cleans (185/115) / 4 Bar/Ring Muscle Ups ——————————————————————————————————– Cardio Option: For… Read more »
WOD: Friday, December 1st, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Shoulder to Overhead EMOM Every 2:30 Minutes x 5 Rounds *Can be strict press, push press, push jerk, split jerk *Can be taken from the rack or from the floor ——————————————————————————————————– Workout: Every 4 Minutes… Read more »
WOD: Thursday, November 30th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes -In remaining time… Read more »
WOD: Wednesday, November 29th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Snatch EMOM Every 2:30 Minutes x 5 Rounds *Start light and build to a tough set of 3 *Must keep the TNG motion – no pauses at floor or singles allowed ——————————————————————————————————– Workout: For Time … Read more »
WOD: Tuesday, November 28th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes *Sub in 48 Single Unders… Read more »
WOD: Monday, November 27th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Power Clean EMOM Every 2:30 Minutes x 5 Rounds *Start light and build to a tough set of 3 tng *Ideally starting around 55-60% of 1RM and build *All sets MUST be touch n’ go … Read more »
WOD: Sunday, November 26th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes ——————————————————————————————————– Workout: AMRAP x 18 Minutes *You will alternate b/w the barbell and the DB every round *DB Hang Snatches are 4 reps per side *Round 1 starts with 8 Barbell… Read more »
WOD: Saturday, November 25th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 2 Rounds -Then- -Into- 2 Rounds -Then- -Into- 2 Rounds *CRX: (155/105), (185/115), (205/135) ——————————————————————————————————– Cardio Option: For Time -Into- 2 Rounds -Then- -Into- 2… Read more »
WOD: Friday, November 24th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -In remaining time complete max reps of: *CRX: 8 Shoulder To Overhead (155/105) *For single unders cut total # of reps in… Read more »
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