WOD

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7
Jan

Tread Water

WOD:

For Time:

2,000/1,800/1600 Meter Row

150 Double Unders

7 Rounds of “Fun Complex”

Fun complex=

5 push jerks 155/105/95

10 Air Squats

*No time cap

6
Jan

One More Time

Strength:

10 MIN EMOM
1 power clean
1 squat clean
* Athletes can stay at one load across or build across the 10 minutes
WOD: 12 MIN AMRAP

10 Hang Power Cleans 135/95/65

10 Ab mat Situps

200m Run (count the run as 1 rep)

5
Jan

Loch Ness Monster

WOD:

For Time:

50 Wallballs (20/14/12)

50 Box Jumps (24″/20″/16)

50 Wallballs (20/14/12)

On the Minute [Starting at 0:00]:

5 Deadlifts (225/155/105)

* Choose a moderate weight that allows you to complete the 5 reps unbroken each time

* Choose a weight that you could cycle for 25+ unbroken reps when fresh

4
Jan

Lead Foot

Skill:
Kipping and Butterfly Pullups (spend 10-15 mins working on progressions)
 
WOD:
“Lead Foot”
 
4 MIN AMRAP :
21/18/15 Calorie Row
21 Burpees
21 Pull-ups

Rest 4 Minutes

4 MIN AMRAP :
15/12/9 Calorie Row
15 Burpees
15 Toes to Bar

Rest 4 Minutes

4 MIN AMRAP
12/9/6 Calorie Row
12 Burpees
12 CTB Pull-ups

* You’ll enter your rounds and reps for each AMRAP
* Will add up all three entries for your final score
3
Jan

All That

Strength:
10 MIN EMOM
2 Power Snatches
1 Overhead Squats
* Athletes can stay at one load across or build across the 10 minutes
WOD:

“For Time”

21-15-9:

Power Snatches (75/55/45)

Overhead Squats (75/55/45)

50/45/40 Calorie Assault Bike

9-15-21:

Power Snatches (75/55/45)

Overhead Squats (75/55/45)

* This piece is intended to take around 12-20 minutes to complete

* scale the weight to do big sets of 7-14 unbroken each time