WOD - Sat, Oct 4Intent Monostructural + mixed modal stations with a partner! Today we do a lot of different tasks but the purpose is to run and row fast…

WOD - Fri, Oct 3Intent Does this look and feel like last week? It should. With a reduction in reps per round and overall work time, it is a chance…

WOD - Thu, Oct 2Intent Heavy squatting with midline fatigue into Open style conditioning. Today we lift heavy then we keep it simple and “burn it down”. You should select…

WOD - Wed, Oct 1Intent Lighter barbell, no squatting, upper body staminaWarm Up (Checkmark)General Warm-Up (0:00–8:00)2:00 row2 rounds:10 scap push-ups10 lunges10 banded pass-throughs5 wall-facing shoulder tapsSpecific Warm-Up (8:00–15:00)Push press x…

WOD - Tue, Sep 30Intent Full-body dynamic strength with barbell cycling. Snatch day! Sole focus on the development of a high demand and high skilled lift is a great thing.…

WOD - Mon, Sep 29Intent Posterior chain strength and aerobic midline development. Discomfort on the run is intended, not to be over paced but attacked like a race. Put your…

WOD - Sun, Sep 28Warm Up (Checkmark)Row 2 mins easy 1 min moderate then…2 Rounds5 Inchworm w/Push up6 World's Greatest Stretch8 Glute Bridge 8 Scap Pull Ups:30 sec Calf Stretch…

WOD - Sat, Sep 27Intent Long aerobic effort + grip + posterior + pacing. The limiter in performance could be the run or the mixed modal conditioning part. Whichever takes…