WOD

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20
Jan

BURPEE BUDDIES

8AM PUKIES WOD:
Row 1000m
75 Wallball (20/14lb)
50 American KBS (24/20kg)
25 Burpees

9AM WOD:
5 Rounds
21 Russian KBS (24/16kg)
15 Wallball (20/14lb)
9 Burpees

17
Jan

WE BECAME FAMILY

It’s in our athletes nature to have a pack mentality. A pack mentality is extreme loyalty and devotion to the group that binds the wolves together as a unit. We started as individuals and we became family!

TEAMS OF 2, AMRAP x 20 MIN:
10 Hang Power Clean (115/75lb)
6 Goblet Step Down Lunges (50/35lb)
Run 200 meters

17
Jan

MINDSET MATTERS

We preach this to our athletes every day. The mental fitness you build through the physical challenges of daily workouts, will carry over into EVERY area of your life

This is so vital, we truly believe that a key pillar of lasting happiness in life starts with our fitness, and mental fitness is forged through physical challenges.

Happiness begins with health!

26
Dec

12 DAYS OF CHRISTMAS

Sore today, but we had a lot of fun on Christmas Eve!!

BUY IN:
“Baby Chewy”
500m Row
20 Wallballs (20/14lb)
20 Box Jumps (24/20″)
15 TRX Push-Ups
20 American KBS (24/20kg)
25 Medball Cleans (20/14kg)
500m Row

REST 5 MIN

“12 DAYS OF CHRISTMAS”
1 Sumo Deadlift High Pull (75/55lb)
2 Thrusters 75/55lb)
3 Push Press (75/55lb)
4 Power Clean (75/55lb)
5 Power Snatch (75/55lb)
6 American KBS (24/20kg)
7 Pull-Ups
8 Knees-To-Elbow
9 Box Jumps (24/20″)
10 Double-Unders
11 Burpees
12 Overhead Lunges (75/55lb)

29
Nov

SPICE GIRLS

From 0:00-7:00 min ANNIE:
50-40-30-20-10
Double-Unders
Sit-Ups

From 7:00-14:00 min KAREN:
150 Wallballs (20/14lb)

From 14:00-21:00 min ISABEL:
30 Snatches


Performance 135/95
Fitness 95/65lb
Fundamentals 65/45lb

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