Workout of the Day
Monday 22.6.20 WOD
Power Snatch
Every 2:00 For 5 Sets
5 Touch and Go Power Snatches
Building to a heavy 5 for the day
For Time
75/60 Calorie Bike
75 OHS 75/55
Sunday 22.6.19 WOD
Leroy
19 Minute AMRAP
2020m Row
AMRAP with remaining time
6 Shuttle Runs (25ft Down and Back)
2 Deadlifts 315/215
Saturday 22.6.18 WOD
Gym is Closed!
Get outside – have a great weekend!
Friday 22.6.17 WOD
Upper Body Strength
Seated DB Shoulder Press
4 Sets of 10 Reps
Paired With
Alternating DB Curl
4 Sets of 10 Reps (each arm)
For Time
30 C2B
30 Bar Facing Burpees
30 Dips
30 Bar Facing Burpees
Thursday 22.6.16 WOD
Partner WOD
35 Minute AMRAP
35 Cal Ski Erg
70 Sit Ups
105 Double Unders
140 Cal Row
Wednesday 22.6.15 WOD
Lower Body Strength
Back Rack Box Step Up
4 Sets of 6 Reps (each leg)
Paired With
KB Goblet Good Morning
4 Sets of 12 Reps
8 Minute AMRAP
4 Clean and Jerks @135/95
8 Box Jump Overs 24/20
16 Wall Balls 20/14
Tuesday 22.6.14 WOD
“””Blow Torch“”””
Working Intervals
Every 6 Minutes For 5 Sets
100m Run
15 TTB
25/20 Cal Bike
*score slowest round
Monday 22.6.13 WOD
Power Snatch
Every :30 For 20 Sets
1 Power Snatch @5-10lbs heavier than last week
3 RFT
10 OHS 115/75
400m Run
Sunday 22.6.12 WOD
Functional Sunday
24 Minute EMOM
14/10 Cal Row
10 Burpees
12/9 Cal Bike
:45 Second Plank
Saturday 22.6.11 WOD
Minnesota Mash Up
For Time
10 Wallballs (20, 14lb)
50 Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (50, 35lb)
30 Wallballs
15/10 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (50, 35lb)
Time Cap: 25 Minutes