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

  • W.O.D. for Thursday July 19th
    Thursday 19th

    EMOTM 6 2 Power Clean and Jerk

    METCON

    3 min AMRAP 1 min rest

    10 PCJ 135/95 + 5 BB Facing Burpess

    3 min AMRAP 1 min rest

    8 PCJ 155/105 + 6 BB Facing Burpees

    3 mins AMRAP 1 min rest

    6 PCJ 185/125 + 7 BB Facing Burpees

    3 min AMRAP 1 min rest

    4 PCJ 205/135 + 8 BB Facing Burpess

    3 mins AMRAP 1 min rest

    2 PCJ 225/155 + 9 BB Facing Burpees
    View All WODs

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Wods July 16th – 21st

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Monday 16th LIFT Back Squats 3 set x 5 reps @ 75%,85%,95% METCON 12 MIN AMRAP Sprint 200 Meter 20 Du’s 20 Wall Balls   Tuesday 17th SKILL – BMU METCON 20 min AMRAP 5 Bar Mu 5/5 DB snatch 50/35 15 KBSDL 70/53 20/15 Cal row/bike   Wednesday 18th LIFT EMOTMx8 Power snatch+2 OHS… Read more »

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Wods July 9th – 13th

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Monday July 9th LIFT Back Squats 3×3 @ 80%,85%,90% METCON “Jackie” 1000 meter row 50 Thrusters #45 30 Pullups Week 2 of our heavy squat progression. This type of lifting causes us to recruit more muscle fibers at a faster rate(% above 80% 1-3 reps) and doesn’t tend to cause muscle soreness. We finish with… Read more »

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Wods 7/2/18-7/7/18

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Monday Back squat 5-75%, 5-80%, 5-85% 4rds 4 RFT 200 Meter Run 10 FRL 95/65 8 GHD 6 CAL Bike We are going a bit heavier today on the back squats.  Hitting a set at a higher percentage trains the body to recruit more muscle fibers at a faster rate resulting in more force production…. Read more »

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Wods 6/25/18-6/29/18

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We did a lot of maxing last week.  The weights are lighter this week to allow our bodies adequate recovery.  We’ll get back to heavy squats the following week. Monday Power clean+2 Lunges EMOTMx8 (warmup for wod) “The Running Man” 800m run 4rds 10 Front rack lunges 115/75 10 Ring pushups Single leg movements are… Read more »