WOD
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Category: WOD
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Wednesday August 1st, 2018

Warm up- Running Drills Then: 2 Sets 5 Inch Worms 10 Goblet Squats 15 KB Swings WOD- (0-9 Mins) Max Effort 1 Mile Run (9-24 Mins) Find your 3RM Deadlift (24-30 Mins) Max Wall Balls 20/14 *Every time you break 5 Burpees **Two Scores, your mile time and then your DL weight + 5lbs for […]

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Tuesday July 31st, 2018

Warm up- DROM 3 Sets 200m Run or Row 10 DB Push Press 5 Burpees Skill- Push Press 3-2-1-3-2-1 *2nd Wave heavier than 1st WOD- For Time: 5 Rounds 10 Pull ups 10 Push Press 135/95 50 DU’s RX+ 5 Weighted Pull ups 45/35 Post WOD- 5 Sets of 10 Ring Dips 5 Min EMOM […]

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Category: WOD
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Monday July 30th, 2018

Warm up- 10 Leg Swings forward/back, lateral :30 Calf Stretch R/L 3 Sets 12/10 Cals 5/5 Spriderman Lunges 10 BB Back Squats 15 Sit ups Skill- 20 Rep Back Squat *Build to a heavy single or double then go for your 20 Rep, you only get one shot. *Go up 5-10# from last week, if […]

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Category: WOD
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Friday July 27th, 2018

Warm up- 400m Run DROM WOD- Every 3 Mins x 5 Rounds 15/12 Cal AB 15 Pull ups 15 Wall Balls Rest 5 Every 3 Min x 5 Rounds 200m Row 15 SDLHP 95/65 15 Push Ups RX+ 20 Reps Cals, SDLHP and Push ups Post WOD- 5 Sets 10 Cal Ski 20 Sit ups […]

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