WOD for May 8, 2018
LONG WOD 190508: “Symphony” For Time 1000m Run 3 S2O (135/95) 800m Run 6 S2O 600m Run 9 S2O 400m Run 12 S2O 200m Run 15 S2O Note: The...
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WOD for May 7, 2018
STRENGTH: “Die Hard” 10 minute running clock: 8 rounds :30 on / :30 off Rowing for calories ...immediately followed by… 2:00 Calorie Row...
WOD for May 6, 2018
STRENGTH: Front Squat Take 20 Minutes to Establish a 3 Rep Max WOD 190506: “Sixth” 6 RFT 5 Squat Cleans (155/105) 6 Lateral Burpee Over...
WOD for May 5, 2018
STRENGTH: Alternating EMOMx10 10 T2B 8 Burpee Broad Jump (4’) *4’ = width of a gym mat WOD 190504: “No Salt” 8 Minute AMRAP 1 Rope Climb...
WOD for May 4, 2018
PARTNER WOD 190504: “Trash Panda” For Time 800m Run 40 Clean & Jerks (135/95) 10 Box Jumps (24/20) 600m Run 30 Clean & Jerks 20 Box Jumps...
WOD for May 3, 2018
STRENGTH: Deadlifts 4x7 @ 65% *Do not TnG, release and rebuild tension for each rep WOD 190502: “Snapped” 3 RFT 15 Thrusters (95/65) 60...
WOD for May 2, 2018
STRENGTH: Power Snatch Every Minute for 10 Minutes, 2 TnG Power Snatches WOD 190502: “25” For Time 400m Run 5 Rounds 5 Pullups 5 Pushups...
WOD for May 1, 2018
LONG WOD 190501: “Dictator” 25 Minute AMRAP 100 Calorie Row 80 Plate OH Walking Lunges (45/35) 60 Situps 40 Alternating DB Snatches...
WOD for April 30, 2018
STRENGTH: 3 Rounds NFT 12/10 Calorie Assault Bike Rest:30 10 GHD Situps Rest :30 50 DUs Rest :30 WOD 190430: “Luggage” 10 Minute AMRAP...
WOD for April 29, 2018
STRENGTH: Back Squat Take 20 Minutes to Establish a 1 Rep Max WOD 190429: “Robin’s Egg” 3 RFT 200m Run 25 Wallballs (20/14) *12 Minute...
WOD for April 28, 2018
STRENGTH: Bench Press 5 sets of 5 @ 75-80% First set should be >65%, may build sets of 5 after that. WOD 190428: “Wasps” 8 Minute AMRAP...
WOD for April 27, 2018
PARTNER WOD 190427: “Sandglass” 24 Rounds For Time 5 Power Cleans (135/95) 5 Front Squats 5 Bar Facing Burpees *Partners alternate full...
WOD for April 26, 2018
STRENGTH: Deadlifts 6x4 @ 80% *Do not TnG, release and rebuild tension for each rep. WOD 190426: “Extended Warranty” 4 RFT 10 HSPUs 20...
WOD for April 25, 2018
STRENGTH: 3 Rounds NFT 200m Run Rest:30 8 Strict Pullups Rest :30 10 Hammer Strikes each side Rest :30 WOD 190425: “32” For Time 200m Run...
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