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

  • W.O.D. for Wednesday October 16
    "Rug Mouse"
    24 Minute Assault Bike or Row

    On the 0:00, 4:00, 8:00, 12:00 16:00 and 20 min:
    8/6 Strict Pullups
    10 Burpees
    25 Double Dumbbell Front Rack Walking Lunge (50's/35's)

    View All WODs

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WODS 10/14/19 to 10/18/19

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Monday October 14 3x 10 wall squats 10-15 sec L hang inchworm Snatch skills “Snake Bite” Big Lap 21-15-9 Power snatch 95/65 Toes to bar Remaining time to work up to heavy single squat snatch preferred, Power snatch for newer folks This is short and sweet. It should be a sprint. Set a weight you… Read more »

WODS 10/7/19 – 10/11/19

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Monday October 7 Banded warmup 3x L hang 20 sec Inchworm Lateral lunge “Dead Meat” 40-30-20-10 Wallballs 20/14 2-4-6-8-10 Deadlifts 315/205 4-4-4-4-4 Bar Muscle ups This is the toughest wod of the week. Its on Monday so you can be recovered for the open wod Saturday. Use a DL weight that is hard but not… Read more »

WODS 9/30/19 -10/4/19

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Monday 30 September Every 90 secx7 sets start at 60% hang power snatch+OHS+hang squat snatch “Bartender” AMRAP 10: 12 Deadlifts 115/75 9 Overhead Squats 115/75 6 Hang Power Snatches 115/75 The beginning piece will get your movement dialed in. You may go as heavy as perfect movement will allow. I want you to aim for… Read more »

Wods 9/23/19-9/27/19

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Monday 3x 8 strict pullups 8/8 Bulgarian split squats “”Master Splinter”” 3 Rounds: 400 Meter Run 12 Burpee Box jump overs (24/20) 15 DB Thrusters 50/35   We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts.  The bulgarian split squats will strengthen the glutes but… Read more »