W.O.D.

180119 Friday

Classic “Guts and Glory” For Time: 15 – 10 – 5: Assault Bike for Calories Thrusters (95/65) - go light! 15 – 12 – 9: Row for Calories Hang Squat [...]

180121 SUNDAY

"Carried Away” 5 Rounds: 20 Abmat Sit-Ups 20 Jumping Lunges 100 ft. Kettlebell Farmers Carry (70/53) In this five round triplet, athletes will complete 10 jumping lunges on each leg. [...]

180118 THURSDAY

WOD “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 [...]

180117 WEDNESDAY

A. Deadlift Build to a heavy set of 3 B.WOD “Marston” AMRAP 20: 1 Deadlift 10 Toes to Bar 15 Barbell Facing Burpees “Marston” is a Hero workout. The weight [...]

180116 TUESDAY

WOD “Tri Sprint Intervals” 5 Rounds of: AMRAP 4: 30/20 Calorie Row 15/9 Calorie Assault Bike AMRAP 10 Meter Shuttles rest 4 minutes Exactly like the name suggests, these are [...]

180115 MONDAY

A. Strength Classic Hang Squat Snatch Heavy Single Giving athletes 12 minutes to build to their heavy single. The faults athletes make here will show up in the workout as [...]

180112 FRIDAY

“Buddy-Buddy” Teams of 3: AMRAP 20: 50 Pull-Ups 75 Bench Press (135/95) 70/50 Calorie Assault Bike Team workouts that are meant to be fun and inclusive. Teams can break reps [...]