Ghost rider
WOD april 8 , 2022 10 x 1 min amrap 5 deadlifts 225 / 155 max cals bike 2 min rest.
WOD april 7 , 2022 8 rounds each 10 double front rack KB step overs 20 inches 10 toes to bar rest 1 : 1
Stairway to heaven Read More »
WOD april 6 , 2022 A. 6 sets 1 press + 2 push press + 3 push jerk B. Partners Rotate full rounds for 5 rounds each 12 DB deadlift 9 DB hang power clean 6 DB push jerk
WOD April 5 th , 2022 For time 800m run 40 dubs 20 db snatch 50 / 35 10 bar muscle ups or 20 pull ups as a scale. 400m run 10 bar muscle ups or 20 pull ups as a scale. 20 db snatch 40 dubs 800m run
April 4 , 2022 Front Squat from Rack 8 – 6 – 6 – 4 – 4- 4- 2 – 2- 2- 2 Cash out AMRAP 15 with partner ROW 50 calories 50 ring dips share the work , one person working at a time.
4 – 1 – 22 Run 5000m 500 burpees 50 rope climbs April Fools WOD 10 sets on the 2 min perform : 3 power cleans at 65 – 75% 15 wall balls 20 / 14 to 10 ft target for both males and females.
3 – 30 – 22 A. 7 x 5 push press B. 1 – 10 Strict pull up run 100m in between sets.
Push Press and Strict Pull-ups Read More »
WOD 3 – 28 – 22 A. 3 x 8 Front Rack , Back Step lunges B. 3 x 8 Back rack , Back step lunges C. 5 x 250m run relay with a friend.
Lunges and Sprints Read More »