Results For Category: "WOD"
Wednesday’s WOD 6-15-16
June 14, 2016Group Warmup Tabata (:20 of work/:10 of rest for 8 rounds of each movement) -Slamball 40/30 -Push Ups -Calorie Row -Jumping Lunges Score= Total reps…
Tuesday’s WOD 6-14-16
June 13, 2016Strength Deadlifts 5×3 Metcon: For Time 21-15-9 Deadlifts 225/155 Box Jumps 30/24 L2- 205/135, 24/20 L1- 185/125, 20/16 or plate stack Or Endurance Core Tabata…
Monday’s WOD 6-13-16
June 12, 2016Group Warmup AMRAP 20 Run 400m 20 Back Squats 95/65 10 Pull Ups L2- 75/55, Ring Rows L1- 200m Run, 45/35, Ring Rows *This will…
Friday’s WOD 6-10-16
June 9, 2016Strength: Strict Press 5×5 Metcon: AMRAP 16 400m Run 30 Air Squats 20 Push Press 115/85 L2- 95/65 L1- 200m Run, 75/45 Group Stretch
Thursday’s WOD 6-9-16
June 8, 2016The overall purpose of today’s workout is to test the efficiency of your body’s Creatine-Phosphate (CP) energy system. The CP pathway is the energy system…
Wednesday’s WOD 6-8-16
June 7, 2016Metcon: 3 Rounds of: 1 Min ME Ring Dips 1 Min Rest 1 Min ME Hip Extensions 1 Min Rest 1 Min ME 10m Shuttle…
Tuesday’s WOD 6-7-16
June 6, 2016Group Warmup Metcon 1k Row Buy In 4RFT 15 Russian KB Swings 2/1.5 15 Box Jumps 24/20 L2- 1.5/1, 20/16 L1- 1/12kg, plate stack or… Endurance…
Monday’s WOD 6-6-16
June 5, 2016Group Warm-Up Skill 3 Rounds of: Max Effort Support Hold on Rings 20 Hollow Rocks *The support position is the foundation of all the movements…
Friday’s WOD 6-3-16
June 2, 2016Group Warm-Up For time: 800m Run 25 Box Jumps 24/20″ 15 Wallballs 20/14 400m Run 25 Box Jumps 15 Wallballs 800m Run L2= 16/10# WB…
Thursday’s WOD 6-2-16
June 1, 2016Skill: Goat Work, work on something that you need to improve at Metcon: 4 Rounds For Time 10 Hang Squat Cleans 135/95 10 Shoulder To…