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WODs & News

16
Jan

Friday January 17th 2020

Strength: Bench Press work to a heavy single

Conditioning: For time: 

30-20-10
Hand Release pushups 
Alternating Dumbbell Box Step-ups (50/35/25) 1 DB only 

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35/25) total not per arm 
Wallballs (20/14/10)

15
Jan

Thursday January 16th 2020

Conditioning: On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Slam Balls (30/20/10)
5 Push Press

*Build in Weight on the Push Press each round*
* Your score is the heaviest weight lifted on the 5th set of Push Press

14
Jan

Wednesday January 15th 2020

Strength:

Front Squat Build to Heavy Set of 3

Conditioning: “Geico”

15 MIN AMRAP 
60 Double Unders
30/21/12 Calorie Assault Bike
15 Front Squats (155/105/85)

13
Jan

Tuesday January 14th 2020

Conditioning: “Lead Foot” 

4 min AMRAP :
27/21/15 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes 


4 min AMRAP :
21/15/9 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes


4 min AMRAP :

15/9/4 Calorie Row

15 Burpees

15 Pull-ups

12
Jan

Monday January 13th 2020

Strength: Overhead Squat-

Build to a heavy single

Conditioning: “Power move” 

10 min AMRAP 
6 Power Snatches (95/65/45)
9 Overhead Squats (95/65/45)
12 Box Jumps (24/20/16)

Compwod: Cancelled until further notice