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Daily WOD

1.Pike Position HSPU (0”-5” Deficit)10×3example
2.3 Pausing Ring Dips at bottom of dip for 0:05’s8xexample
3.Band Assisted bar Muscle-ups10×3example
4.1 Legless Rope Climb5xexample
5.2 Rope climbs with legs5xexample

6.10 Hollow Rocks4xexample
7.10 Arch Rocks4xexample
8.10 Hollow Rocks4xexample
9.10 Arch Rocks4xexample
10.5 Hollow Rocks4xexample

1.Pike Position HSPU (0”-5” Deficit)10×3example
2.3 Pausing Ring Dips at bottom of dip for 0:05’s8xexample
3.Band Assisted bar Muscle-ups10×3example
4.1 Legless Rope Climb5xexample

5.10 Hollow Rocks4xexample
6.10 Arch Rocks4xexample
7.10 Hollow Rocks4xexample
8.10 Arch Rocks4xexample

1.Pike Position HSPU (0”-5” Deficit)10×3example
2.3 Pausing Ring Dips at bottom of dip for 0:05’s8xexample
3.Band Assisted bar Muscle-ups10×3example
4.1 Legless Rope Climb5xexample
5.2 Rope climbs with legs5xexample

6.10 Hollow Rocks4xexample
7.10 Arch Rocks4xexample
8.10 Hollow Rocks4xexample
9.10 Arch Rocks4xexample
10.5 Hollow Rocks4xexample

1.Pike Position HSPU (0”-5” Deficit)10×3example
2.3 Pausing Ring Dips at bottom of dip for 0:05’s8xexample
3.Band Assisted bar Muscle-ups10×3example
4.1 Legless Rope Climb5xexample

5.10 Hollow Rocks4xexample
6.10 Arch Rocks4xexample
7.10 Hollow Rocks4xexample
8.10 Arch Rocks4xexample

1.Pike Position HSPU (0”-5” Deficit)10×3example
2.3 Pausing Ring Dips at bottom of dip for 0:05’s8xexample
3.Band Assisted bar Muscle-ups10×3example
4.1 Legless Rope Climb5xexample
5.2 Rope climbs with legs5xexample

6.10 Hollow Rocks4xexample
7.10 Arch Rocks4xexample
8.10 Hollow Rocks4xexample
9.10 Arch Rocks4xexample
10.5 Hollow Rocks4xexample

* When rolling back and forth between positions: Do no let feet touch or hands touch the ground.
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Our Coaches

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Mike Wellner
Mike Wellner
Co-Founder
Quarterbacks
Wide-Receviers
Mike Piton
Mike Piton
Co-Founder
Defensive Line
Offensive Line
Eric Coleman
Eric Coleman
Co-Founder
Defensive Line
Offensive Line
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