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W.O.D. (Workout of the Day)

  • W.O.D. for Monday 28 May
    "Murph"

    1 mile run
    100 pullups
    200 pushups
    300 air squats
    1 mile run
    View All WODs

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Wods 5/21-5/25

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Monday Kang squats DU skills barbell cycling skills “Mr Clean” Power clean and Jerk 115/75 10-1 30 DU after each round   keep the load light and work on efficient cycling. On the DU, don’t try to go fast, just try to keep moving. Try for unbroken on the lift and quick transition to the… Read more »

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Wods 5/14/18-5/19/18

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Monday Happy birthday Coach Kenna! Deadlift 3 EMOTMx8 min all deadstop 65-80% 3rds 400m run 12 Deadlift 225/155 20 Ring pushups   Focus on the setup for the deadlifts.  This is a movement that doesn’t need to be done to max intensity very often to see progress.  Simply working at the above % will ensure… Read more »

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Wods 5/7/18-5/11/18

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Monday 3 PC EMOTMx8 min 5rds 5 Power clean 155/105 10 Burpees 15 Wall balls 20/14 During the EMOTM, focus on cycling. Don’t go super heavy, 70-75% will get you good and warmed up. Use a weight you can touch and go for the wod. We want quick transitions to spike the HR. Tuesday 3x… Read more »

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Wods 4/30/18-5/4/18

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Monday 3x 6 RDL 3211 15 GHD situps “Bullseye” 12 min AMRAP 800m run buy in 10 KB SDL 70/53 10 Ring Pushups 30 DU RDL are a new movement for most of us and are a great way to develop the posterior chain.  a great weight to use is 75% of your clean.  The… Read more »