WOD

**COVID19** Refer to yesterday’s WOD to see updates. Text, call or email BQ with any questions. STRENGTH: 4×6 Eccentric Pull Ups (4sec negative) 6×2 Power... Read More

**COVID19 UPDATE** Dear Explode, During these unprecedented times, we must all work a little harder to remain resilient, adapt, and subsequently overcome whatever comes our... Read More

*COVID19 Update** *We will continue to remain open. *I ask that all members use your own discretion coming to the gym. If you feel ill... Read More

4 Rounds of: 25cal Bike 200m Sled Drag…45/25 800m Run For Time

4 Rounds of: 16 Back Squats…225/155 (from rack) 8 Ring Muscle Ups (sub- 24 Ring Rows/ 8 Bar Muscle Ups) For Time Coach JT riding... Read More

Strength: Every 2mins for 8min: 3 Deadlifts 3 Strict Pull Ups 8 DB Bicep Curls Metcon: 27…21…15…9 of: Bike Cals Deadlift…185/125 (1min and 400m run... Read More

Benchmark: 40cal Treadmill Run (Repeat benchmark from 2/12/20) Metcon: 8 Rounds of: 10cal Run 8 Shoot Throughs 6 S. Arm KB Snatch…70/53 4 G.I. Janes... Read More

Strength: Take 10mins to establish a heavy Clean n Jerk complex. Complex= 2 Deadlifts, 2 Power Cleans, 1 Hang Squat Clean, 1 Jerk Metcon: 18…15…12…9…6... Read More

Strength: Take 12mins to work up to a heavy 3 rep Front Squat Metcon: 3 Rounds of: 6min AMRAP of: Cash in- 25 Toes to... Read More

Strength: Take 8mins to work up to a 2rep max shoulder press and a 2rep SDLHP. Metcon: 4 Rounds of: 12 SDLHP…135/95 24 HSPU…(2)35’s 12... Read More