WODS Week of 11/28
Monday: Focus: Front Squat 7 x 3 w/ 2 sec pause (25-30min) **Start to 60-70% and increase weight each set WOD: 4 Rounds for Time 5...

WODs Week of 11/21
Monday: Focus: Deadlift 7 x 3 @ 75-85% (25-30min) **Have athletes increase weight from 3 weeks prior WOD: 3 Rounds for Time: 400m...


WODS Week of 11/14
Monday: Focus: Back Squat 7 x 3 @ 75-85% (30min) **Have athletes increase weight from 3 weeks prior WOD: 21-15-9 Front Rack...

WODS Week 11/7/16
Monday: Focus: OH Squats 7 x 2 @ 55-65% w/ 2 sec pause (25min) **Have athletes pause in the bottom of squat for 2 full seconds **Have...


WODS week of 10/31
Monday: Focus: Deadlift 7 x 3 @ 70-80% (30min) WOD: Open Workout 11.2 – 15min AMRAP 9 Deadlifts 155/100 L2-115/85 L1-95/65...