WOD 03-02-23

WOD 03-02-23

6 Rounds of 3 min (with 3 min rest between rounds) 500m Row3 Paused SquatsTempo 2-1-XComp: Overhead Squats *If you cannot row 500m under 2 minutes, scale back the distance. NOCompromise
WOD 02-02-23

WOD 02-02-23

30 Min TC: (Go For Time until final run, use the rest of the time for the heavy sets) 400m Run40 BenchpressesRx 20/15 Rx+ 30/20 Comp 50/35kg400m Run30 BenchpressesRx 30/20 Rx+ 40/30 Comp 60/40kg400m Run20 benchpressesRx 40/30 Rx+ 50/35 Comp 70/50kg400m Run10...
WOD 01-02-23

WOD 01-02-23

In a 35 min windowDo 5 Rounds AHAP with 2 Dumbbells.(Try to go unbroken). 5 Devil Presses5 Over the Box steps2x 5m Shuttle Walk10 Frontsquats2x 5m Shuttle Walk5 Over the Box steps5 Devil Presses NOCompromise
WOD 30-01-22

WOD 30-01-22

“020 Benchmark” (Compare to 28-09-22) E.M.O.M. For 32 min Min 1: 2-4-6-8 Hang Power Cleans Min 2: Cal Bike Rx 8/6 Rx+ 10/8 Comp 12/10 (+2 Cal if on the Concept2 Bike) or Row Rx 13/11 Rx+ 15/12 Comp 18/15 Cal For a Total of 4 cycles, increase weight every cycle.Men Rx...