Saturday – February 9, 2019
IRONMARK Fundraiser WOD In teams for time: 2.4 mile row 112 miles on (assault) bike 26.2 mile run
Friday – February 8, 2019
30 Min AMRAP800m Run40 Ab-mat sit-ups20 Pistols squats (alternating) WOD Guidance: This long AMRAP is all about keeping a steady pace. If your 800m Pace... Read More
Thursday – February 7, 2019
4 RFT21 Thrusters 45/3515 Strict Ring Dips9 strict HSPU *20 Min Timecap WOD Guidance: Push hard through the thrusters. Use weight that you can go... Read More
Wednesday – February 6, 2019
Strength/Technique: 20 min to work up to max weighted 1 rep strict pull-up. “GI Jane”For Time100 Burpee Pull-ups * 12 min TimecapWOD Guidance: While this... Read More
Tuesday – February 5, 2019
Strength/Technique: 6 min EMOM 2 Clean & Jerks 21-15-9Deadlift 95/65Clean & Jerk 95/65 *6 min Timecap WOD Guidance: This WOD should be light and fast. ... Read More
Monday – February 4, 2019
Overhead Squat3-3-3-3-3 Finisher: Tabata Overhead PVC jumping squats WOD Guidance: Build to a heavy set of 3 of overhead squat before starting first set. Use... Read More