WOD for July 8, 2018
STRENGTH: Deadlift 4 Sets: 3 Deadlift to Knee + 3 Dimel Deadlift WOD 190708: “Drawbridge” For Time 200m Run 16 Deadlifts (185/135) 400m...
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WOD for July 1, 2018
STRENGTH: 3 Rounds NFT - 20 Empty Barbell Goodmornings - Rest :30 - 200m Run - Rest :30 - 20 Walking Lunges - Rest :30 WOD 190703: 12...
WOD for July 1, 2018
STRENGTH: Clean Complex Take 18 Minutes to Establish a heavy complex - [1 Power Clean + 1 Hang Power Clean + 1 Front Squat] WOD 190701:...
WOD for June 30, 2018
STRENGTH: Back Squats Take 20 Minutes to Establish a 10 Rep Max WOD 190630: “Living on a Prayer” 21-18-15-12-9-6-3 Calorie Row Burpee...
WOD for June 29, 2018
PARTNER WOD 190629: “Paper Airplane” 25 Minute AMRAP 10 Pullups 15 Burpees onto Plate 20 Plate OH Walking Lunges (45/35) *While partner A...
WOD for June 28, 2018
STRENGTH: Assault Bike Accumulate 5 minutes @ ~70-80% intensity 1 Minute AMRAP Assault Bike Calories WOD 190628: “Cannister” 3 RFT 12...
WOD for June 27, 2018
STRENGTH: Alternating EMOMx10 3 Thrusters (155/105) 6 Bar Facing Burpees *Thrusters should be heavier than you normally do. WOD 190627:...
WOD for June 26, 2018
STRENGTH: 3 Rounds NFT 3-2-1 DT complex @ < WOD Weight Rest :30 250m Row @ < 20 Strokes per Minute Rest :30 200m Run Rest :30 WOD 190626:...
WOD for June 25, 2018
LONG WOD 190625: “12 Days of Anti-Christmas” For Time 200m Run 12 T2B 200m Run 11 Front Squats (115/80) 200m Run 10 HSPUs 200m Run 9 T2B...
WOD for June 24, 2018
STRENGTH: Snatch Take 18 Minutes to Establish a heavy 3-Rep Max Squat Snatch *Do not have to be touch n’ go, but all reps should be...
WOD for June 23, 2018
STRENGTH: Front Squats 5x3 @ 70+% *Same weight throughout WOD 190623: “Helen” 3 RFT 400m Run 21 KBS (53/35) 12 Pullups Note: The entrance...
WOD for June 22, 2018
PARTNER WOD 190622: “Hydra” 20 Minute AMRAP 60 Calorie Row 50 Alternating Box Step-ups (50/35) 40 Lateral Burpee Over Bar 30 Power Cleans...
WOD for June 21, 2018
STRENGTH: Alternating EMOMx10 3 Deadlifts @ 80% :30 Chin over bar hold *Pronated grip for holds WOD 190621: “Mouse Rat” 4 RFT 12...
WOD for June 20, 2018
STRENGTH: Strict Press 5x5 @ 70-80% WOD 190620: “Beat It” For Time 500m Row 15 Deadlifts (155/105) 500m Row 12 Hang Power Cleans 500m Row...
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