WOD

Monday – 220117

Share the Sweat referral month starts today! CLICK HERE to learn more. SWOD Every 3 minutes for 3 sets, complete: Dual Bottoms Up KB Bench

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Tuesday – 220111

WOD In teams of 2, complete the following for time: Row 300 Calories *Every time you switch, non-rowing athlete performs 8 Back Squats (135/95) ……….

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Monday – 220110

SWOD Every 7 minutes for 3 sets, complete: DB Ground to Shoulder to Overhead (AHAP) x 3 reps/arm 40-ft Sandbag Bearhug Carry (AHAP) / 80-ft

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Friday – 220107

SWOD Every 3 minutes for 5 sets, complete: 10-8-6-4-2 reps of… Bench Press Alternating DB Curl Notes: Perform these two movements back to back as

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Thursday – 220106

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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220101 – Saturday

WOD As a class, accumulate 2021 points: KB Swing (55/35), Wall Ball (20/14) = 1 point Burpee = 2 points Devil’s Press (50s/35s), Muscle Up

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Friday – 211231

WOD 10-9-8-7-6-5-4-3-2-1- NOT for time of: Double DB Squat DB Floor Press DB Deadlift Seated DB Press Note: There are no Rx weights, athletes should

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Thursday – 211230

SWOD Every 90 seconds for 7 sets, complete: Double DB Squat Clean & Jerk x 1 rep – increase load as possible – WOD For

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Tuesday – 211228

SWOD Every 3:30 minutes for 4 sets, complete: Double DB Deadlift x 5 reps @ 31X1 Reverse Plank March w/ feet elevated x 10 reps/alternating

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Monday – 211227

SWOD Rope Climb Drills WOD For time: 5-4-3-2-1 of Rope Climbs 50-ft DB Bear Hug Carry (85/55) Post WOD In remaining class time work on

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Friday – 211224

WOD “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4

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Thursday – 211223

SWOD Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat Hold x 30 sec

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Wednesday – 211222

SWOD Every 5 minutes for 4 sets, complete: DB Bench Press x 5 reps @ 30X1 Two-arm Bent-over DB Row x 5 reps Half-kneeling Chops

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Tuesday – 211221

SWOD Every 6 minutes for 3 sets, complete: Goblet Squat w/ 3 sec pause at bottom x 5 reps Rear-foot Elevated Split Squat x 5

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Monday – 211220

SWOD Every 90 seconds for 8 sets, complete: Single-arm DB Hang Squat Clean x 1 rep/side – increase load as possible – WOD 6 rounds

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Friday – 211217

SWOD 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 – 211216

SWOD Every 4 minutes for 5 sets, complete: KB Suitcase Deadlift x 5 reps/side @ 31X1 Single-leg Broad Jump x 3 reps/side (single-leg take off,

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Wednesday – 211215

SWOD 10 minutes of work on Rings (no Muscle Ups) examples: – Skin the Cat – Front/Back Levers – Inverted Hang – Leg Raise to

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Tuesday – 211214

SWOD Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat x 10 reps –

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Monday – 211213

SWOD Every 5 minutes for 4 sets, complete: DB Bench Press x 10 reps Single-arm DB Row x 5 reps/side KB Push Throughs x 10

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Saturday – 211211

WOD Complete as many reps as possible in 7 minutes of: Row 1000m Max rep Wall Ball Shots (20/14) in remaining time Complete as many

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Friday – 211210

SWOD Every 6 minutes for 4 sets, complete: DB Goblet Squat x 10 reps @ 33X1 Box Jump x 5 reps – AHAP Partner Hamstring

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Thursday – 211209

SWOD Med-ball Clean Drills WOD 50-40-30-20-10 for time of: Med-ball Clean (20/14) Abmat Sit Ups ………. BURN “Deck of Cards” 25 min AMRAP of: 2-10

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WOD