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W.O.D.

Monday 03-22-2021 WOD

Warm-Up 4 ROUNDS (:15 each movement) Jumping Jacks Groiners Up-Downs* Air Squats** *Rounds 3 & 4 perform Burpees **Rounds 3 & 4 perform Jumping Squats Strength 9-7-5 Front Squat* *Set… Continue reading

March 21, 2021 / W.O.D.
Sunday 03-21-2021 WOD

Warm-Up AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in… Continue reading

March 14, 2021 / W.O.D.
Saturday 03-20-2021 WOD

Warm-Up 10 Up-downs 10 Inch Worms 10 Burpees 10 Bootstappers Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good… Continue reading

March 14, 2021 / W.O.D.
Thursday 03-18-2021 WOD

Warm-Up EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2… Continue reading

March 14, 2021 / W.O.D.
Wednesday 03-17-2021 WOD

Warm-Up 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill EMOM x 12 MINUTES… Continue reading

March 14, 2021 / W.O.D.
Tuesday 03-16-2021 WOD

Warm-Up 3 ROUNDS 30 Mountain Climbers 10 Cossack Squats* 5 Kang Squats** 5/5 Single Leg DB RDL *Option to use DB as a Goblet Cossack Squats in the 3rd Round…. Continue reading

March 14, 2021 / W.O.D.
Monday 03-15-2021 WOD

Warm-Up 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press Into… 1 ROUND 1:00 Row 10 Groiners 10 Slam Balls 10 Elbow Punches Strength E2MOM… Continue reading

March 14, 2021 / W.O.D.
Sunday 03-14-2021 WOD

Warm-Up EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds”… Continue reading

March 7, 2021 / W.O.D.
Saturday 03-13-2021 WOD

Warm-Up 8 SETS (4:00 Total) Tabata (:20 on/:10 off) Cal Bike* *Building from EZ-Hard Immediately Into… ON A 6:00 RUNNING CLOCK (w/ PVC)*… 10 Inch Worms w/ Push-Up 5 Snatch… Continue reading

March 7, 2021 / W.O.D.
Friday 03-12-2021 WOD

Open Workout 21.1!!! For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min. # singles… Continue reading

March 7, 2021 / W.O.D.