top of page

WOD 12312022

A. Dynamic Stretches

B. “A TUF New Year”

(Teams of 3)

(Every minute for 30 minutes)

100m run

2 single arm devil press 70/100lb

3 squat cleans 170/245lb

(All 3 people can work together at the same time to complete round each minute)

(Switch in any order as much as needed)

-then immediately-

1 mile team run

C. Static stretches

47 views0 comments

Recent Posts

See All

WOD 06172024

A. Dynamic Stretches B. (2 rounds) 30/30 second dragon pose on box 10 shoulder press + behind neck press 45/35lb 30 jumping lunges C. (For Strength/ Technique) Shoulder press 1-1-1-1-1-1-1 (Build by f

WOD 06152024

A. Dynamic Stretches B. “Bar Crawl” (Teams of 4) (For time) 2-4-6-8-10-12-14-16-18-20-14-12-10-8-6-4-2 Synchronized Thrusters 115/85lb Synchronized Pull ups Synchronized Burpee over bar Synchronized T

WOD 06142024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 deadlifts 135/95lb 150 flutter kicks C. (For Strength/ Technique) Deadlift 1-1-1-1-1-1-1 (Build by feel; first set starts 80-85%+)


bottom of page