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

Workout of the Day

Monday 22.1.10 WOD

Weight Increasing Intervals

Every 2:00 For 5 Sets

6 Bar Facing Burpees

3 OHS (building to a heavy 3 from the floor)

Rest remaining time

“””Short 12“””

12 Minute AMRAP

15 Box Jumps 24/20

12 STOH 115/75

9 TTB

January 9th, 2022|Categories: WOD|

Sunday 22.1.9 WOD

“””Grandpa”””

19 Minute AMRAP

1 Deadlift 315/215

9 Bar Facing Burpees

36/28 Cal Bike

January 9th, 2022|Categories: WOD|

Saturday 22.1.8 WOD

Back Squat

5 Sets of 5

Tempo

3 Second Eccentric

2 Second Isometric

1 Second Concentric

Take as much rest as needed between

Record Weight

For Time

500/400m Row

30 Pull Ups

50ft DB Walking Lunge

20 C2B

50ft DB Walking Lunge

10 BMU

500/400m Row

January 8th, 2022|Categories: WOD|

Friday 22.1.7 WOD

Push Jerk

In 15 Minutes Build to a 1RM

Record Weight

“””JT“””

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

January 7th, 2022|Categories: WOD|

Thursday 22.1.6 WOD

Partner WOD

25 Minute AMRAP

Partner 1 Completes

20 Box Jumps 24/20

15 SDHP 75/55

10 Lateral Burpees Over Barbell

Partner 2 Completes

200yard Shuttle Run (25 yards down/back x4)

Then Rests Till Partner 1 Is Done

 

Score Total Rounds

January 6th, 2022|Categories: WOD|

Wednesday 22.1.5 WOD

Barbell Complex

Every 2:00 For 5 Sets

30 Double Unders

1 Clean Complex

Complex is as follows

-1 Power Clean

-1 Hang Squat Clean

-1 Front Squat

AHAP

Record Weight

“””90 Degress“””

For Time

12-9-6-3

Clean 155/105

6-12-18-24

TTB

January 5th, 2022|Categories: WOD|

Tuesday 22.1.4 WOD

Pull Ups

Band Assisted Pull Ups

or

Chin Grip Inverted Row

4 Sets of 150% of Pre-Test

(if you got over 20 on inverted row go pull ups at 50%)

5 Sets

1 Minute KB Hold 70/53

2 Rope Climbs

1 Minute Assault Bike

Rest 1 Minute Between Sets

Score Total Time and Total Bike Cals

January 3rd, 2022|Categories: WOD|

Monday 22.1.3 WOD

OHS

In 5 Attempts Find a 5RM

Record Weight

10 Minute AMRAP

20/15 Cal Row

20 Single Arm DB STOH 50/35

January 3rd, 2022|Categories: WOD|

Sunday 22.1.2 WOD

Community WOD

January 2nd, 2022|Categories: WOD|

22.1.1 HAPPY NEW YEAR!

Gym closed today. Happy new year!

January 1st, 2022|Categories: WOD|
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