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

  • W.O.D. for Monday January 27
    "Power clean+FS+PJ every 90 secx7

    "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
    View All WODs

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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 »

WODS 1/20/20 to 1/24/20

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Monday January 20 FS wave 3-1-3-1-3-1 Front squats 80-85-83-88-85-90 or 5×3 32X1 “Pins and Needles” 12 min AMRAP 10 Goblet lunges 53/35 100 m run 10 Knees to elbows 100m run Back on the wave today folks! For new peeps, we’ll go with tempo to allow focus on technique. The wod is meant for a… Read more »

WODS 1/13/20 to 1/17/20

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Monday January 13 1rd every 90×8 3 power cleans+1 Jerk “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) Today we focus on cycling technique for power cleans. Then pick a weight you could do 15+ in a row when fresh. We want this wod to sting a little bit so… Read more »

WODS 1/6/20 to 1/10/20

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Monday January 6 Front squat 3 70% 1 80% 3 75% 1 85% 3 80% 1 90 % OR 6×3  Tempo 32X1 “Airplane Mode” 8 min AMRAP 2/2, 4/4, 6/6, 8/8… DB thrusters 50/35 Pullups Those of you that are more advanced, go for the wave.  It will help activate more motor fibers which will… Read more »