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

  • W.O.D. for Friday 19 October
    Rope climb skills
    Back squats 3x10 70%

    60 Wall balls 20/14
    25 Vups
    50 KBS 70/53
    25 true pushusp
    50 KB sumo DL 70/53
    7 Rope climbs
    View All WODs

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Wods 10/15/18-1/0/19/18

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Monday 3×5/5 windmills+5/5 single arm OHS PVC 13.1 17 min AMRAP 40 burpees 30 snatch 75/55 30 burpees 30 snatch 135/75 20 burpees 30 snatch 165/100 10 burpees Max reps 210/120 This is both endurance and strength. To get to the heavy weights, you gotta earn it. If these weights are too, heavy, dial them… Read more »

WODs 10/8-12

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Monday 8 October Back squats 3×10 65% Super Set 10 strict pullups 3 Rounds 18 Cal Bike/Row 18 Dumbbell Walking Lunges 50/35 18 Kettlebell Swings 70/53 Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week… Read more »

Wods 10/1/18-10/5/18

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Monday Power clean+FS+clean 1rd every 90 secx7 21-15-9 Squat clean 135/95 Knees to elbows 200m run The complex is meant to piece together the entire movement of the clean. This will help all ability levels master the movement. The wod is more of a sprint. Try and break the cleans up in even sets if… Read more »

WODs 9/24-28

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Monday 24 September TTB warmup Barbell cycling skills Running clock 30 power cleans 185/125 immediately into : 3 Rounds 12 Box Jump over 12 PP/PJ 135 12 TTB This starts off with grunt work, and ends with a sprint. The goal should be a consistent pace on the cleans. Don’t start off too fast. The… Read more »