W.O.D.

180401 Sunday

“Green Day” 3 Rounds of: AMRAP 4: Bike for Calories On the 0:00 – 15 Abmat Sit-Ups On the 1:00 – 12 Abmat Sit-Ups On the 2:00 – 9 Abmat [...]

180331 Saturday

Kettle 5 rounds of: 1minute max KB swings 200m run Tabata air squat 200m run 1 min max KB alternating snatch *2min rest between rounds TEAM “Mind Eraser” AMRAP 20: [...]

180331 Friday

“Fireball” Teams of 3: AMRAP 30: 75/50 Calorie Bike 75 Wallballs (20/14) 50 Power Cleans (HEALTH:MED BALL CLEANS) Add (20/10) to barbell each round. Athletes will split up the work [...]

180329 Thursday

WOD “High Roller” AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups In order to hit the proper [...]

180328 Wednesday

Part A Front Squats Build to a heavy triple Part B WOD “Four Score” 4 Rounds, On The 4:00: 14/12 Calorie Bike 15 Front Squats 12 x Shuttle Sprints (10m) [...]

180327 Tuesday

Part A Strict Press Build to a heavy set of 3 in 10 min Part B “Cloud Nine” AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Alternating Dumbbell [...]

180326 Monday

Part A Classic Hang power cleans Athletes will have 15 minutes to complete a set of 5, 4, 3, 2, and 1. Athletes can take 2-3 warmup sets before beginning [...]

180326 Monday

Part A Classic Hang power cleans Athletes will have 15 minutes to complete a set of 5, 4, 3, 2, and 1. Athletes can take 2-3 warmup sets before beginning [...]

180325 Sunday

WOD “Toe Drag” Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Directly into… 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 Toes to Bar 50 Bar-Facing Burpees [...]