By | September 20th, 2017|Beach Body, Wods|

Strength:  4 Sets Barbell Bent over rows x10 rest 30 -60s Dumbbell rev flys x10 rest as needed last set is a burnout 4 Sets Seated cable rows x10 rest 30-60s Supinated grip pull ups x10 rest as needed last set is a burnout 3 Sets Straight bar dips x10-15 rest 30-60s Band push downs [...]

By | September 20th, 2017|Obstacle Racing, Wods|

Warm-up: 2x 8 x Over/under arms 8 x Arm circles each direction 8 x Barbell Overhead presses then 3 minutes of running in place jump rope Strength: Strict Press Spend 15 minutes working up to a single rep max 6 sets as follows increasing weight until failure 3 -2 – 2 – 1 – 1 [...]

By | September 19th, 2017|Wods|

Strength:  2" Deficit DL 3x3 EMOM:  Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Accessory Strength:  800 Meter sled drag