W.O.D.

  • Today's WOD - 09/24

    Skill - Pistols

    WOD - For time:

    • 800m Run
    • 50 Alternating Pistols
    • 75 Pullups
    • 1K Row

  • Today's WOD - 09/23

    Lift - 50 Deadlifts in as few as sets as possible 225/155#

    Metcon - AMRAP in 12 minutes of:

    • 8 DM Push Presses right arm 45/25#
    • 8 DB Push Presses left arm 45/25#
    • 32 double unders

     

  • Today's WOD - 09/22

    For time:

    • 400m run - 21 Front Squats 95/65# - 21 Lateral Burpees
    • 400m run - 15 Front Squats - 15 Lateral Burpees
    • 400m run - 9 Front Squats - 9 Lateral Burpees

  • Today's WOD - 09/20

    2 Person Team WOD - Only 1 person working at a time 

    20 min AMRAP of:

    • 10 Deadlifts 275/185
    • 20 T2B
    • 30 Power Cleans 185/135
    • 40 Push Ups
    • 50 Air Squats

  • Today's WOD - 09/19

    Part I - EMOM for 8 minutes do 6 strict pull ups

    Part II - 3 rounds for time:

    • 400m Run
    • 21 Push Press 95/65#

    Core - 3 x 15 hip extensions

  • Today's WOD - 09/18

    Skill - Ring Dips

    WOD - "HEAVY ELIZABETH"

    21-15-9 rep rounds for time:

    • Squat Cleans 155/105
    • Ring Dips


  • Today's WOD - 09/17

    For time:

    • 800m Run
    • 50 Power Snatch 75/55#
    • 400m Run
    • 25 Power Snatch 75/55#

    Mobility & Foam Rolling


  • Today's WOD - 09/16

    Skill - Double Unders

    WOD - 3 rounds for time:

    • 250m Row
    • 25 Wallballs 20/14
    • 50 Double Unders


  • Today's WOD - 09/15

    Skill - Pull ups

    WOD - 3 rounds for time:

    • 600m Run
    • 32 KB swings 53/36#
    • 18 Pullups

    Core - 50 slow ABMAT situps

  • Today's WOD - 09/13

    Team WOD: 30-20-10 reps of:

    • Thrusters 95#/65#
    • C2B Pullups

    Then 30-20-10 of:

    • Calories on Rower
    • Alternating arms DB Snatches 45#/25#

    **20 minute time cap**


  • Today's WOD - 09/12

    2 rounds for time:

    • 800m Run
    • 30 Clean and Jerks 135#/95#

    **25 minute time cap**


     

  • Today's WOD - 09/11

    Lift -  6x3 Back Squats (one set every 2 minutes)

    WOD - AMRAP in 10 minutes:

    • 10 KB swings 53#/36#
    • 25 unanchored sit ups


     

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