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WOD

WOD for November 5, 2018


Strength/Skill: 3 rounds of 10 front rack lunges and 2 wall walks

WOD: 12 min AMRAP
7 front squats (115/75)
7 box jumps
*3 burpees at the top of every minute!

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WOD

WOD for November 2, 2018


Strength/Skill: 3-3-3-3 snatch grip deadlifts (complete 10 GHD sit ups and 10 ring rows between sets)

WOD: Amanda
9-7-5
Snatches (135/95)
Ring Muscle Ups
*scale muscle ups as needed with bands, jumping, or pull-ups+dips)

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WOD

WOD for November 1, 2018


Strength/Skill: 3 rounds of 10 taters, 10 KB strict presses, and 10 ring dips

WOD: 3 rounds
1 min tire flips
1 min row for calories
1 min mountain climbers

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WOD

WOD for October 31, 2018


WOD: Pumpkin AMRAP

Draw exercises from pumpkin and complete AMRAP!

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WOD

WOD for October 30, 2018


WOD: GLOW WOD

Throw on a costume, grab a partner and come do a fun partner WOD in the dark!

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WOD

WOD for October 29, 2018


Strength/Skill: 1RM split jerks

WOD: 3RFT
20 DB step overs
10 manmakers (30/20)
Run 200m

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WOD

WOD for October 26, 2018


Strength/Skill: 5 rounds of 10 back squats and 50% and 8 pistols

WOD: 2RFT
20 v-ups
30 HRPUs
40 squats
50 sit ups
60 walking lunges

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WOD

WOD for October 25, 2018

WOD: Filthy 50
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls (20/15) pound ball
50 Burpees
50 Double unders

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WOD

WOD for October 24, 2018


Strength/Skill: 3-3-3-3 clean and jerks and 20 DB one arm bench presses between sets (10 each arm)

WOD: 3 rounds
3 mins to:
Run 400m
15 squats
Max Burpees
Rest 1 min
*score is number of burpees

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WOD

WOD for October 23, 2018


Strength/Skill: 3 rounds of 10 plate sit to stand, 20 GHD sit-ups and 20 floor wipers

WOD: EMOTM for 15 mins
mins 0,3,6,9,12 – 8 front squats
mins 1,4,7,10,13 – 8 push presses
mins 2,5,8,11,14 – 8 hang cleans