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Monday, January 1


Team New Years WOD 

As a team: Lift 2018 lbs Ground-to overhead, any way, any weight.  With a partner, alternating athletes each movement (each movement completed before moving on) 18 squats 18 knees to elbows 18 push-ups 18 lunges 18 sit-ups 18 pull-ups 18 hip extensions 18 kettle swings 25/35 18 med ball cleans 14/20 18 burpees 18 med ball cleans 18 kettlebell swings 18 hip extensions 18 pull-ups 18 sit-ups 18 lunges 18 push-ups 18 knees to elbows 18 squats 

Deadlift 2018 lbs as a team 


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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