WOD

Friday – 210730

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 3 Position Power Snatch (Hip, Knee, Floor) – increase load as possible – WOD In

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Monday – 210726

SWOD Every 2:30 minutes for 5 sets, complete: Snatch x 1 rep – all reps should be between 70-90% of 1RM WOD For time (15

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Saturday – 210724

WOD For time: 120 Wall Ball Shots (20/14 to 10’/9′) 90 Box Jumps (24″/20″) 60 Calorie Row 30 Chest-to-Bar Pull Ups – split reps however

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Thursday – 210722

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 3 Position Power Clean (Hip, Knee, Floor) – increase load as possible – WOD 4

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Tuesday – 210720

SWOD Every 2 minutes for 12 minutes (6 sets), complete: Unstable Overhead Squats x 3 reps – use same weight across all 6 sets –

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Monday – 210719

SWOD Every 90 seconds for 6 minutes (4 sets), complete: 25m Sprint from 3-point stance, walk back to start – rest until 8 minutes on

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Friday – 210716

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Hang Squat Clean w/ 2 sec pause at bottom of catch + Jerk – increase

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Wednesday – 210714

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Hang Power Snatch + Power Snatch – increase load as possible, no touch and go

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Tuesday – 210713

SWOD Rope Climb Drills (10 min) WOD Complete as many rounds and reps as possible in 20 minutes of: 100m Bear Hug Plate Carry (45/35)

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Saturday – 210710

WOD Complete as many rounds and reps as possible in 18 minutes of: 50 Wall Ball Shots (20/14 to 10’/9′) 40 Calorie Row 30 Deadlift

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Friday – 210709

SWOD “The Beep Test” WOD 3 rounds for time of: Run 200m 5 Tire Flips – AHAP 1 Rope Climb ………. BURN 4 rounds of:

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Thursday – 210708

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Hang Squat Snatch w/ 2 sec pause at bottom of catch – increase load as

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Tuesday – 210706

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Hang Power Clean + Power Clean – increase load as possible, no touch and go

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Monday – 210705

SWOD Ring Muscle Up Drills 1) Establish the False Grip 2) Kipping Swing on the Rings x 5-8 swings 3) Hanging Hip Thrust x 5-8

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Saturday – 210703

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st

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Friday – 210702

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Sotts Press x 3 reps – increase load as possible – WOD “Nancy” 5 rounds

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Thursday – 210701

SWOD Tabata Row – rest 1 miniutes – Tabata Row WOD For time (15 min cap) : 100 Double Unders 21 Deadlift (275/185) 100 Double

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Wednesday – 210630

SWOD Every minute on the minute for 10 minutes, complete: High Hang Squat Clean & Jerk – increase load as possible – WOD Complete as

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Tuesday – 210629

WOD “Lynne” 5 rounds for max reps of: Bodyweight Bench Press Pull Ups Note: Perform max unbroken reps of Bench Press immediately followed by max

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Monday – 210628

SWOD Every 30 seconds for 8 minutes (16 reps), complete: Power Snatch (135/95) WOD Complete as many rounds and reps as possible in 18 minutes

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Saturday – 210626

WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters

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Friday – 210625

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

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Thursday – 210624

WOD Every 2 minutes for 10 minutes (5 sets), complete: 4 Front Squats – build to heaviest possible – – Rest and reset weights from

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Wednesday – 210623

SWOD Every 90 seconds for 9 minutes, complete: 25m Sprint from 3-point stance, walk back to start WOD 5 rounds for time of (16 min

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Tuesday – 210622

SWOD Every 30 seconds for 8 minutes (16 reps), complete: High Hang Squat Snatch – use same weight across all reps – WOD Complete as

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Monday – 210621

SWOD 3 sets of: Barbell RFESS x 5 reps each leg – AHAP Barbell Hip Thrust x 5 reps – AHAP Alternating Heavy Dumbbell Curls

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WOD