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Category: WODs

Saturday wod

21 September, 2018 (21:03) | WODs | By: laurie

Partner wod 25 min amrap 100 Burpee Box Jump-Overs (18”) 400 meter Run together 100 Wall Balls 400meter Run together 100 pull ups 400meter run one person works at a time except, you run together 

Friday, Sept. 21, 2018

21 September, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes 9 Prisoner Get-Ups 6 Tire Flips 3 Skin-the-Cats

Thursday, Sept. 20, 2018

20 September, 2018 (02:00) | WODs | By: derek

Strength: A: Upper Lift: Spend 10 minutes working up to 1 rep. max. or higher B: Upper Lift: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets. C: Total Lift 1: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps; Hip Mobility Stretch 1 minute. New Strength Worksheet Met-Con: […]

Wednesday, Sept. 19, 2018

19 September, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday For Time 75 Squats 3 Rope Climbs 50 Squats 2 Rope Climbs 25 Squats 1 Rope Climb

Tuesday, Sept. 18, 2018

18 September, 2018 (02:00) | WODs | By: derek

Strength: A: Total Lift 2: Spend 10 minutes working up to 1 rep. max. or higher B: Total Lift 2: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets. C: Lower Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps; Hip Mobility Stretch 1 minute. New Strength Worksheet […]

Monday, Sept. 17, 2018

17 September, 2018 (02:00) | WODs | By: derek

5 3 minute rounds: 5 Dumbbell Burpee Deadlifts (35lbs./50lbs.) Max. Rep. Double-Unders

Saturday wod

14 September, 2018 (21:34) | WODs | By: laurie

20 min AMRAP partner  up partner 1  bench press 15 reps box jumps 20 reps who ever finishes first will do as many double unders as possible before partner completes assigned reps of their exercise- switch after each set.    

Friday, Sept. 14, 2018

14 September, 2018 (02:00) | WODs | By: derek

Strength: A: Lower Lift: Spend 10 minutes working up to 1 rep. max. or higher B: Lower Lift: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets. C: Total Lift 2: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps; Hip Mobility Stretch 1 minute. New Strength Worksheet Met-Con: […]

Thursday, Sept. 13, 2018

13 September, 2018 (02:00) | WODs | By: derek

Partner WOD For Time: 200 Double-Unders: Partners Alternate every 20 reps. 2000m Run: Partners Alternate 200m sprints. 200 Air Squats: Partners Alternate every 10 reps. 100 Tire Flips: Alternate every 5 reps.

Wednesday, Sept. 12, 2018

12 September, 2018 (02:00) | WODs | By: derek

Strength: A: Total Lift 1: Spend 10 minutes working up to 1 rep. max. or higher B: Total Lift 1: 5  x 2 @ 85%; Hip Mobility Stretch 1 minute between sets. C: Upper: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; Alligator Push-Ups; Shoulder Mobility Stretch 1 minute. New Strength Worksheet Met-Con: 3 […]