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

  • W.O.D. for Monday 20 May
    Back squat 4x5 75%

    "Race car"
    3rds
    25 wallballs
    15 TTB
    12 Box Jump overs 24/20
    View All WODs

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WODs 5/20/19-5/24/19

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Monday Back squat 4×5 75% “”Race Car”” 3rds 25 wallballs 15 TTB 12 Box Jump overs 24/20 Tuesday “”Rain Man”” EMOTMx24 min 1: strict HSPU  6 2: Bike 12/9 cal 3 2 Rope climbs 4: 20 Abmat situps Wednesday Deadlift 3rm “”Milkshake”” 12 min AMRAP 14 Ball slams 40/30 2 wall walks 50m Slam ball… Read more »

WODS 5/13/19-5/17/19

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Monday “””Road kill”” 12-9-6-3 Front squats 185/125 4-3-2-1 Rope climbs 200m run You don’t have to lift as heavy as you can to get stronger.  This wod is very much a strength component.  Use a weight you can get all 12 with good technique.  Set a pace you can maintain.  We can scale the reps… Read more »

WODs 5/6/19-5/10/19

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We max Front squat Wed woot woot!  Here’s our chance to showcase those gainz.  We’ll retest Tuesdays at the end of next cycle.  We are gonna keep working on upper body gymnastics and hopefully get some folks some muscle ups and or bar muscle ups. Monday 3x DB seated Press 10 15 GHD situps “”Commando””… Read more »

WODS 4/29/19-5/3/19

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Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift. Monday Back squats 10-8-6-4-2 65-70-75-80-85 “Bumblebee” 10 min AMRAP 30 Wallballs 20/14 10 Burpee box jump overs 24/20 We are building to a heavy 2 with descending reps to train… Read more »