Tuesday Nov 6th WOD

Warm Up: 3 Rds

10 Glute Bridges 

10 DB Banded Split Squat (10 each leg) (35/20) (For major Glute activation) Slow and controlled, resist the pull of the band) (2 count on way down, 1 on way up)

Strenght: Back Squats

1. Back Squat 4x4 @70% tempo 32X2

(3 count on way down, 2 sec pause at bottom, 2 count on way up)


8 Rounds Each Round is 2 Min Every 2 Min (with no rest between rounds): 20 Double Unders (Rx+ 40 dubs)  Max Dumbbell Box Step Up Overs (50/35Rx+)(35/20rx) (biz height 24/20) Score: Total DB Step Up Overs You will do 20 double unders then as many dumbbell step up & overs as you can until the clock hits 2 min. Then you go back and do your double unders again and come back and do as many dumbbell step up overs until 4:00. Repeat for a total of 8 rounds or 16 min.

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Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee