Whichever WOD Option you DID NOT do Yesterday do Today. WOD Option 1: 1.  Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 Push Jerks 5.  Gymnastics Conditioning Ninjas:  8×4 Unbroken ring or bar Muscle-ups, Ring Hip Taps Advanced:  10×3 Unbroken ring or bar Muscle-ups, Ring hip taps Intermediate:  16×2 Unbroken Muscle-ups, Ring hip taps […]

Choose 1 WOD Option…Whichever you DO NOT do today you will do the other tomorrow. WOD Option 1: 1.  Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 Push Jerks 5.  Gymnastics Conditioning Ninjas:  8×4 Unbroken ring or bar Muscle-ups, Ring Hip Taps Advanced:  10×3 Unbroken ring or bar Muscle-ups, Ring hip taps Intermediate:  16×2 […]

AMRAP x 20min: teams of 2 Break up however you choose 10 TTB 100m 2 hand farmer carry – you choose the weight 10 weighted box jumps you choose the weight and height of box

1. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 2. Conditioning Row 1,000m or 1 mile run Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) Mark your calendars for our Epic Christmas party!! When: Saturday December 10 @ 6:30pm Where: Cody Club Room *We strongly encourage you to participate but it is not required in order to […]

1. EMOM x 5min: Clean & Jerk Min 1: 60% x 2 Min 2: 65% x 2 Min 3: 70% x 2 Min 4,5: 75% x 2 2.  Conditioning AMRAP 15: 5 Bar Muscle-ups or 5 Pull-Ups + 5 Dips 7 Explosive Push-ups (you choose: chest slapping, on plate, on ball) 9 Air Squats 250m Row