WOD

Saturday – 220702

Strength Every 5 minutes for 4 sets, complete: Rear-foot Elevated Split Squat x 8 reps/side @ 31X1 Single Leg Squat Touchdown x 8 reps/side @

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Friday – 220701

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

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Thursday – 220630

Strength Every minute on the minute for 12 minutes, complete:Minute 1 – Wall Walk x 2 repsMinute 2 – Alternating Box Step Up to High

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Wednesday – 220629

Strength Every 4 minutes for 4 sets, complete:KB Suitcase Deadlift x 5 reps/side @ 31X1Single-leg Broad Jump x 3 reps/side (single-leg take off, two-legged landing)Kayak

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Tuesday – 220628

Strength Every 5 minutes for 4 sets, complete:Unstable Banded Single-arm KB Bench Press x 5 reps/armSingle-arm Ring Row x 5 reps/armHalf-kneeling KB Chops x 5

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Monday – 220627

Strength Every 6 minutes for 4 sets, complete:DB Goblet Squat x 10 reps @ 33X1Med-ball Leg Curl x 10 reps @ 1212Banded Deadbug w/ Alternating

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Friday – 220624

Strength Every 3 minutes for 5 sets, complete: 10 Inverted Barbell Rows 10 Bar Dips 10 DB GHD Turkish Sit Ups Conditioning Complete as many

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Thursday – 220623

Strength Every 90 seconds for 10 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 1 rep @ 50% Sets 6-10 Power Clean & Push Jerk

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Tuesday – 220621

Strength Every 2 minutes for 5 sets, complete:Snatch x 1 rep @ 70%, 75%, 80%, 80%, 80% Conditioning Not for time, but not slow:1-2-3-4-5-4-3-2-1 of…Deadlift

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Monday – 220620

Conditioning Complete as many reps as possible in 7 minutes of:Run 800mMax reps of Wall Ball Shots in remaining time (20/14 to 10’/9′) – rest

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Saturday – 220618

Strength Every 4 minutes for 3 sets, complete:Front Squat– 3 reps @ 70%– 3 reps @ 75%– 3 reps @ 80% Conditioning For time (16

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Wednesday – 220615

Strength 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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Tuesday – 220614

Strength Every 2 minutes for 7 sets, complete: Sets 1-4 Hang Clean (mid-thigh) x 2 reps @ 70% Sets 5-7 Clean Grip Deadlift on 2″

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Monday – 220613

Strength Every 3 minutes for 4 sets, complete: 3 Snatch Push Press + 1 Overhead Squat @ 70% Conditioning Every 4 minutes for 5 rounds,

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Friday – 220610

Conditioning 30-20-10 for time of: Calorie RowWall Ball Shots (20/14 to 10’/9′)Toes to Bar *100 Double Unders after each round ……….   BURN 4 rounds,

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Thursday – 220609

Strength Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Snatch (mid-thigh) x 2 reps @ 70% Sets 5-7 Snatch Grip Deadlift on 2″

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Tuesday – 220607

Strength Every 3 minutes for 3 sets, complete: Back Squat x 6 reps @ 70% Conditioning 10-9-8-7-6-5-4-3-2-1 for time of (12 min cap): DB Thrusters

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Monday – 220606

Strength Rope Climb Drills Conditioning 10 rounds for time of (12 min cap): Run 50m 1 Legless Rope Climb Finisher 3 sets of: 10 Weighted

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Wednesday – 220601

WOD “Christine Meets Helen” 3 rounds for time of: Row 500m 12 Bodyweight Deadlift 21 Box Jumps (24″/20″) Run 400m 21 KB Swings (55/35) 12

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Tuesday – 220531

SWOD Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Clean (mid-thigh) x 3 reps @ 70%, 75%, 80%, 3RM Sets 5-7 Clean Grip

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Monday – 220530

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s

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WOD