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W.O.D.

Monday 10-26-2020 WOD

Warm-up 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Extended Warm-up EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to… Continue reading

October 25, 2020 / W.O.D.
10-25-2020 WOD

Warm-up LINE DRILLS (5:00 CAP) Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. 25’ Walking… Continue reading

October 18, 2020 / W.O.D.
Saturday 10-24-2020

Warm-up 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10… Continue reading

October 18, 2020 / W.O.D.
Friday 10-23-2020 WOD

Warm-up 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Strength ON A 20:00 RUNNING CLOCK…… Continue reading

October 18, 2020 / W.O.D.
Thursday 10-22-2020 WOD

Warm-up EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd &… Continue reading

October 18, 2020 / W.O.D.
Wednesday 10-21-2020 WOD

Warm-up 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches Skill… Continue reading

October 18, 2020 / W.O.D.
Tuesday 10-20-2020 WOD

Warm-up 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Strength ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat*… Continue reading

October 18, 2020 / W.O.D.
Monday 10-19-2020 WOD

Warm-up 250m Row Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Skill ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max… Continue reading

October 18, 2020 / W.O.D.
Sunday 10-18-2020 WOD

Warm-up FOR TIME (10:00 CAP) 400m Jog Into… 3 ROUNDS 10 Walking Alt. Samson Stretches 10 Walking Alt. Leg Kicks 5 Inch Worms w/ Push-Up Into… 200m Jog Strength EMOM… Continue reading

October 11, 2020 / W.O.D.
Saturday 10-17-2020

Warm-up 3:00 Row (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout… Continue reading

October 11, 2020 / W.O.D.