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

  • W.O.D. for Thursday February 20
    “Long Haul”

    2 Rounds For Time:
    20 Push Presses (115/75)
    30 Single Dumbbell Box Step-ups 50/35
    40 Burpees over DB
    50/35 Calorie Row
    View All WODs

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WODS 2/17/20 to 2/21/20

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Monday February 17 TTB skills “Foot Locker” 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) The goal of today is to get comfortable with TTB and overhead squats. Both require a lot of shoulder mobility. That will be the focus at the… Read more »

WODS 2/10/20 to 2/14/20

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Monday February 10 “Dead Space” On the 5:00 x 4 Rounds: 7 Power Snatches (135/95) 15/12 Calorie Assault Bike/Row 7 Overhead Squats (135/95) 20 x 10 Meter Shuttle Runs We don’t work change of direction very often.  Its still an important part of fitness.  Outside, 2 squares is 10m.  The idea is you go as… Read more »

WODS 2/3/20 to 2/7/20

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Monday February 3 Back squat 3×10 70%or more than last time “Field of Dreams” 3rds 20/15 row/Bike 15 KBS 70/53 20/15 Row/Bike 10 Strict pullups We are at end of our 2nd wave of front squats.  Today we mix in some high rep back squats to keep the momentum going.  We have 1 more 3… Read more »

WODS 1/27/20 to 1/31/20

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Monday January 27 Power clean+FS+PJ every 90 sec x 7 “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats The complex is meant to dial in the 3 lifts of the day. For more experience athletes, get heavy but… Read more »