Category: WOD

Sunday WOD 1/27/19

With a Team of 3: 30-25-20-15-10-15-20-25-30 Calories on Assault Bike (Guys) 21-18-15-12-9-12-15-18-21 Calories on Assault Bike (Girls)   Perform as: Round 1: Partner 1 completes (30,21) calories while Partners 2 and 3 rest. Then partner 2 completes (30,21) calories while Partners 3 and 1 rest. Then Partner 3 completes (30,21) calories while Partners 1 and...

Saturday WOD 1/26/19

With a partner complete: 10 Rounds: 30 Wall Balls (20,14) 200m Run 10 Handstand Push-Ups Partner 1 completes an entire round while Partner 2 holds a plate (45/25) overhead. Partner 2 may only put the plate down once the run is completed by partner 1.

Friday WOD 1/25/19

EMOM x 24 Minute 1: 200m/150m Row Minute 2: 10 Toes-To-Bar

Thursday WOD 1/24/19

Rotate through the following for 15 minutes: A) Kettlebell Russian Deadlift: 8/Leg B) Weighted Hip Bridges: 12 Reps C) Mini-Band Lateral Steps: 16/Side   AMRAP 9: Up ladder by 3’s Russian Kettlebell Swings (70,53) Kettlebell Facing Burpees Perform 3 reps of each movement, then 6 reps of each, then 9… Continue on as high as...

Wednesday WOD 1/23/19

With a 24 minute running clock: 0:00-8:00 Complete 3 Rounds For Time: 15 Box Jumps (24,20) 20 Front Squats (95,65) 8:00-16:00 Complete 3 Rounds For Time: 15 Box Jumps (24,20) 15 Front Squats (135,95) 16:00-24:00 Complete: 3 Rounds For Time 15 Box Jumps (24,20) 10 Front Squats (185,125)

Tuesday WOD 1/22/19

AMRAP 20: 50m Double Kettlebell Front Rack Carry (70/53) 10 Chest to Bar Pull-Ups 5 Push Presses (155,115)

Monday WOD 1/21/19

EMOMx10: 1 Squat Clean + 1 Hang Squat Clean Increase as able   For Time: 50 Wall Balls (20,14) 40/30 Calorie Bike 30 Renegade Rows w/ Push Up (50,35)

Sunday WOD 1/20/19

Turkish Get-Ups: 5×2 each arm, increasing in weight each set   4 Rounds For Time: 20 Kettle Bell Snatches (53/35) 80 Double Under’s

Saturday WOD 1/19/19

“Lesley” AMRAP 35: 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 Ab-Mat Sit Ups 24 Burpees     “Dedicated to Officer Lesley Zerebny, 27 years old, who was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department...

Friday WOD 1/18/19

Sumo Deadlifts: 6×2 Across   AMRAP 7: 7 Sumo Deadlift High Pulls (115,80) 14 Hand Release Push Ups