WOD2021-07-12T15:11:19+00:00

Workout of the Day

Tuesday 21.8.3 WOD: Running, Core

2 Sets

Run 1 Mile

Rest 1 Minute

Run 400m

Rest 4 Minutes Between Sets

Core

3 Sets

30 Alternating V-Ups

:30/:30 Side Plank

August 2nd, 2021|Categories: WOD|

Monday 21.8.2 WOD: DL, Row, PullUp, Burpee, TTB

Deadlift

1×5 @70%

1×3 @80%

3×1 @85%

For Time

1000/800m Row

20 Pull Ups

10 Lateral Burpees Over Rower

20 TTB

10 Lateral Burpees Over Rower

August 1st, 2021|Categories: WOD|

Sunday 21.8.1 WOD: 32 Min EMOM

32 Minute EMOM

14/10 Cal Bike

10 Strict Press 75/55

14/10 Cal Row

10 Burpees

 

(all movements should be done in :40 or less)

August 1st, 2021|Categories: WOD|

Saturday 21.7.31 WOD: Rev Lunge, Bike, KB Swings, TTB

Back Rack Reverse Lunges

4×6 Each Leg

@moderate to challenging weight

15 Minute AMRAP

25/20 Cal Bike

10 KB Swings 53/35

10 TTB

July 31st, 2021|Categories: WOD|

Friday 21.7.30 WOD: Power Clean, Clean and Jerk, Bar MU, DU

Power Clean

Every 2 Minutes For 5 Sets

Build to a challenging 3 Reps (not touch and go)

3-6-9*

Clean and Jerks 155/105

Bar Muscle Ups

After Each Set

50 Double Unders

July 29th, 2021|Categories: WOD|

Thursday 21.7.29 WOD: Partner WOD

Running

3 Sets

800m Run

Rest 1:00

400m Run

Rest 1:00

200m Run

Rest 2:00

Core

3 Sets

30 Weighted Russian Twists

:30 Hanging Knee Raise Hold

July 28th, 2021|Categories: WOD|

Wednesday 21.7.28 WOD: Power Snatch, OHS, BFB

Power Snatch

Every 2 Minutes For 5 Sets

Build to a challenging 3 Reps (not touch and go)

21-15-9

OHS 95/65

Bar Facing Burpees

July 27th, 2021|Categories: WOD|

Tuesday 21.7.27 WOD: Running

*change up in programming due to the heat advisory.  We will now have a Partner WOD

Partner WOD

20 Minute AMRAP

40 Cal Bike

40 Sit Ups

40 Box Jumps 24/20

40 Empty Barbell Curls 45/35

July 26th, 2021|Categories: WOD|

Monday 21.7.26 WOD: DL, Row, DB Box Step Up, Pull Ups

Deadlift

1×5 @70%

1×4 @75%

3×3 @80%

3 Rounds For Time

30/24 Cal Row

20 Single DB Box Step Ups 50/35 24/20

10 Pull Ups

July 26th, 2021|Categories: WOD|

Sunday 21.7.25 WOD: Closed

Closed.  Mid Summer bash.

July 25th, 2021|Categories: WOD|
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