WOD

Tuesday – 220816

Strength Every 5 minutes for 3 sets, complete: Sumo-stance Deadlift x 5 reps @ 60%, 65%, 70% DB Pullover x 5 reps Banded Triceps Pushdown

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Monday – 220815

Conditioning Complete as many reps as possible in 25 minutes of: 5-10-15-20-etc… Pull Ups10-20-30-40-etc… Push Ups15-30-45-60-etc… Air Squats Note: Continue to add 5 Pull Ups,

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Friday – 220812

Strength Every 5 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 Single-arm Banded Pulldown x 10 reps/arm @

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Thursday – 220811

Strength Every 2 minutes for 4 sets, complete: Snatch Balance + 2 Overhead Squats *increase load as possible Conditioning 3 rounds for time of (25

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Monday – 220808

Strength Every 3 minutes for 12 minutes (4 sets), complete each for time:200m/160m Row100m Sprint Conditioning In teams of 2, complete the following for time:

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Friday – 220805

Strength Every 5 minutes for 3 sets, complete:Heavy Barbell Curls x 5 repsBar Dips x 5 repsDB Pullovers x 5 repsAbwheel Rollouts x 5 reps

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Thursday – 220804

Conditioning For time: 1 mile DB Carry Note: At each corner and finish perform 1 round of DB “DT” *DB “DT” = 12 Deadlift, 9

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Tuesday – 220802

Strength Every 4 minutes for 3 sets, complete: Front Squat x 5 reps @ 50%, 52.5%, 55% of Back Squat Bent-over Barbell Rows x 10

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Monday – 220801

Strength Handstand Walk Drills (10 minutes)1) 12″ Line – Kick up to Handstand with 5 second hold2) 18″ Line – Kick up to Free Handstand,

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Saturday – 220730

Strength Every 4 minutes for 4 sets, complete: Bench Press x 5 reps @ 60%, 65%, 70%, 75% Barbell Curl x 10 reps Conditioning 10

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Friday – 220729

Strength Every 3 minutes for 5 sets, complete: Deadlift x 3 reps @ 60%, 65%, 70%, 70%, 70% DB Shrug x 10 reps Conditioning 15-12-9

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Thursday – 220728

Strength Every 2 minutes for 3 sets, complete: Snatch Grip Deadlift x 5 reps @ 45% of Deadlift Max then, every 2 minutes for 5

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Wednesday – 220727

Strength Every 4 minutes for 3 sets, complete:Bar Dips x 10 repsInverted Barbell Row x 10 repsDB Pullover x 10 reps then, every 4 minutes

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Tuesday – 220726

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was

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Monday – 220725

Strength Every 2 minutes for 10 minutes (5 sets), complete: 50m Sprint – walk back to start – Conditioning For time: 25 Calorie Row 20

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Saturday – 220723

Strength Every 4 minutes for 4 sets, complete: Back Squat x 5 reps @ 60%, 65%, 70%, 70% DB Pullovers x 5 reps Conditioning Complete

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Thursday – 220721

Conditioning “Bear Complex” Without dropping the bar, complete the following sequence seven times: – Power Clean – Front Squat – Push Press (have bar land

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Tuesday – 220719

Conditioning For time: Run 1200m 32 Alternating Pistols 20 Handstand Push Ups 8 Power Cleans (155/105) Run 800m 26 Alternating Pistols 14 Handstand Push Ups

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Monday – 220718

Strength Every 4 minutes for 3 sets, complete:Single-arm DB Row x 8 reps/armDB Skull Crushers x 8 repsAlternating DB Curl x 8 reps/arm then, Every

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Saturday – 220716

Strength Every 3 minutes for 15 minutes (5 sets), complete: 5 Strict Pull Ups 5 Strict Ring Dips 30 sec Hollow Hold/Rock Conditioning For time:

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Friday – 220715

Strength Every 2 minutes for 5 sets, complete: Overhead Press x 6, 7, 8, 9, 10 reps *try for 30-35% of 1RM Bench Press and

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Wednesday – 220713

Strength Every 2 minutes for 6 minutes (3 sets), complete: Overhead Squat x 5 reps @ 43X1 – empty bar only then… Every 2 minutes

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Monday – 220711

Strength Every 4 minutes for 4 sets, complete: Deadlift x 5 reps @ 60%, 65%, 70%, 70% DB Shrugs x 20 reps Banded Face Pulls

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Saturday – 220709

Conditioning For time (25 min cap): 150 Wall Ball Shots *perform 5 Burpees at the top of each minute beginning at 0:00 *compare to 211016

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Friday – 220708

Strength Rope Climb Drills Conditioning Complete as many rounds and reps as possible in 20 minutes of: Run 200m 5 Tire Flips 3 Rope Climbs

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Thursday – 220707

Strength Every 4 minutes for 4 sets, complete:Seated* DB Strict Press x 10 repsSupine Ring Row x 10 reps @ 2121KB Front Rack Carry x

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Wednesday – 220706

Strength Every 5 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 40X1 Reverse Plank March w/ feet elevated x

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