Jan 10 2019
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Posted by Nick Nuzzolo

WOD for 1/11/19

Warm Up: Dynamic + KB Work Strength: Dynamic Effort Upper Split Jerk 10 x 2 @ 60% of Tuesday *rest :40 between sets WOD: AFAP: Row 2k Performance Goal: Sub 8:30

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Jan 09 2019
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Posted by Nick Nuzzolo

WOD for 1/10/19

Warm Up: 6 Minute WAMRAP: 10 Banded Good Mornings 8 Banded Pull Aparts 6 Body Weight Lunges (3/3) Strength: Sumo DL 12 x 2 @ 75% of Monday *rest :30 between sets WOD: 3RFT: 10 Power Cleans (155/105) 10 Bench Press (135/95) L1 – (135/95,95/65) L3 – (95/65,75/45) Performance Goal: Sub 9:00

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Jan 08 2019
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Posted by Nick Nuzzolo

WOD for 1/9/19

Warm Up: 5 Minutes – :30/:30 Row 5 Minutes – Hip Mobility WOD: EMOM 15: Min 1 – 14 Sit Ups Min 2 – 12 TTB Min 3 – 10 Hang Snatch (75/45) L1/L3 – (DBs) Performance Goal: Finish! Cash Out: Row 21 Cals AFAP

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Jan 07 2019
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Posted by Nick Nuzzolo

WOD for 1/8/19

Warm Up: a.) 5 Minutes Bike or Row b.) 7 Minute WAMRAP: 5 PVC Split Jerks 5 Banded OH Press 1 Length Walking Lunges 1 Length Butt Kickers Strength: Split Jerk 1RM (from rack) *Big day today. Make sure you are dialed in on technique with the split jerk. This should be your heaviest overhead […]

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Jan 06 2019
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Posted by Nick Nuzzolo

WOD for 1/7/19

Warm Up: 15 – 12 – 9 – 6 Light DB DL Banded GM Cal Row Strength: Max Effort Lower Sumo DL 3RM WOD: 17 Min AMRAP 50 Pull Ups 40 Burpee Over Bar (lateral hop) 30 Deadlifts (185/125) 20 STO L1 – (155/105) L3 – (135/95) Performance Goal: 1.5 Rounds

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Jan 05 2019
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Posted by Nick Nuzzolo

WOD for 1/6/19

SUNDAY FUNDAY! Warm Up: 6 Minute WAMRAP: 7 Kip Swings 8 Mtn Climbers 9 Push Ups WOD: 21-15-9 KBS (53/35) Bicycle Kicks Wall Balls (20/14) L1 – (44/26) – L3 – (35/18) Performance Goal: Sub 9:00 Cash Out: 5-7 Minutes Foam Roll/Lax Ball

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Jan 04 2019
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Posted by Nick Nuzzolo

WOD for 1/5/19

SATURDAY COMMUNITY WOD!  Let’s have some fun and work hard! WOD: 4 Rounds of: 1 Minute Stations Wall Balls (20/14) DB Snatch (50/35) XBike Calories KB High Pulls (53/35) Rest Score – total # of reps/cals for all rounds

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Jan 03 2019
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Posted by Nick Nuzzolo

WOD for 1/4/19

Warm Up: a.) 5 Minutes XB @ warm up pace b.) 3 x 12 – Banded Pull Aparts 3 x 8 – Banded Strict Press WOD Prep: Points of performance for workout movements WOD: 4RFT: 7 Bar Muscle Ups 21 Push Press (75/45) 63 Double Unders L1/L3 – (DBs) Performance Goal: Sub 14:00

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Jan 02 2019
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Posted by Nick Nuzzolo

WOD for 1/3/19

Warm Up: Dynamic + Band Work Strength: Dynamic Lower Box Front Squat 12 x 2 @ 70% of Monday *rest exactly :40 between sets WOD: E2MOM 12: 8 Burpee Box Jump Overs 10 Dumb Bell Dead Lifts (50/35) 12 Toes To Bar Performance Goal: Finish all Rounds!

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Jan 01 2019
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Posted by Nick Nuzzolo

WOD for 1/2/19

Warm Up: Tabata: Shuttle Runs Double Unders Heavy Day: Build to heavy in this complex: Clean + Hang Clean + FS + 2 STO Cash Out: EMOM 8: Min 1 – Row 10 Cals Min 2 – 9 Burpees Over Rower

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