WOD

Wednesday – 211208

SWOD Every 4 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121DB Sit Up to Z-Press x 10 repsReverse

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Tuesday – 211207

SWOD Every 6 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 41X1 Step Up w/ DB Curl to Press

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Monday – 211206

SWOD Rope Climb Drills WOD Complete as many rounds and reps as possible in 25 minutes of: 2-4-6-8-10-etc of… Dumbbell Complex* (50’s/35’s) 1-2-3-4-5-etc of… Rope

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Saturday – 211204

WOD For time: 10 Box Jumps (24″/20″) 10 Pull Ups 10 Box Jumps (24″/20″) 20 Wall Ball Shots (20/14 to 10’/9′) 10 Pull Ups 10

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Friday – 211203

SWOD For time (10 min cap): 60 KB Snatch (55/35) – switch every 10 reps – EMOM perform 4 Burpees – WOD 3 rounds for

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Wednesday – 211201

SWOD Every 6 minutes for 4 sets, complete: Rear-foot Elevated Split Squat x 5 reps/leg Med-ball Leg Curl x 10 reps @ 1212 Lateral X-band

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Saturday – 211127

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

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Wednesday – 211124

WOD For time: Run 5k ………. BURN Complete as many reps as possible in 20 minutes of: Box Step Ups *every 2 minutes perform 6

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Saturday – 211120

WOD In teams of 2, with only one partner working at a time, complete the following for time: 75 Wall Ball Shots (20/14 to 10’/9′

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Friday – 211119

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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Wednesday – 211117

SWOD Every 2:30 for 3 sets, complete: Back Squat x 5 reps @ 25-30% WOD “Unknown Work Challenge 2” 3 rounds: Double Unders KB Swings

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Monday – 211115

SWOD Every 3 minutes for 4 sets, complete: Bench Press x 5 reps @ 65%, 75%, 80%, 82.5% DB RDLs x 5 reps (medium) WOD

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Saturday – 211113

WOD “The Deck” Partner Style As a team of 2 complete as many cards as possible in 30 minutes of: A – 10 Sandbag Get-ups

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Friday – 211112

SWOD Every 2:30 for 4 sets, complete: Back Squat x 4 reps @ 55% WOD Complete as many rounds and reps as possible in 14

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Thursday – 211111

U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd

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Wednesday – 211110

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor

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Saturday – 211106

WOD Complete as many rounds and reps as possible in 25 minutes of: 25 Toes to Bar 25 Wall Ball Shots (20/14 to a 10’/9′

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Friday – 211105

SWOD Every 90 seconds for 10 sets, complete: Axle-bar Deadlift x 2 reps – increase load as possible – WOD “Diane” 21-15-9 for time of

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Tuesday – 211102

SWOD Every 3:30 minutes for 5 sets, complete: Low-angle Incline Bench Press x 5 reps – increase load each set Bar Dips or Bench Dips

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Monday – 211101

SWOD Every 3 minutes for 4 sets, complete: Back Squat x 3 reps @ 55%, 65%, 70%, 75% WOD Complete as many reps as possible

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Saturday – 211030

Stick around for brunch and mimosas after class! WOD “Zombie Apocalypse” If you are alive you will start the workout in the first group. If

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Friday – 211029

SWOD Tabata 5m Shuttle Sprints – rest 4 minutes – Tabata Double Unders WOD For time (10 min cap): 18 Hang Clean & Jerks (115/75)

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Thursday – 211028

SWOD Every 2:30 minutes for 5 sets, complete: 5 Strict Press + 3 Push Press + 1 Jerk (any) – increase load as possible –

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Tuesday – 211026

SWOD Every minute on the minute for 9 minutes, complete: Minute 1 – 10 Alternating Pistols Minute 2 – 30 sec Dead Bug Crunch w/

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WOD