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Strength / Mobility / WORK
*If you are planning on being here 4+ times per week.
EMOM x 12
Min 1 = 1:00 Kneeling Thoracic Extension
Min 2 = CrossOver Symmetry - :30 Bent Over Lat Pulls / :30 Back Flies
Min 3 = Noes + Toes Handstand - Hold (:30)/ Weight-Shifts (x16 tot.) / or Shoulder Taps (x30 tot.)
Min 4 = 2 Snatch-Grip Deadlifts + 2 Snatch Pulls + 2 Hang Squat Snatches
*This is meant to be some additional, relatively aggressive work for those who are only able to make it to Resilience 3 or less times/week. Scale as needed as always, but this should be on the challenging side.
EMOM x 12
Min 1 = 15/12 Calorie Row
Min 2 = 8-12 OHS (95/65) (reps dependent upon comfortability with movement)
(Tanks + Teammates!)
Alternating Full Rounds between you and a buddy
10 RFT (5 each) (25:00 cap)
50 DU Jumps or Singles
10 Hanging T2B Variation or PVC Pike Ups (w/ feet up on a 30" box)
5 OHS (empty bar of choice)
Performance + Competitor
5 Squat Snatch (P = 135/95; C = 165/115)
Post Results to the comments of this post.