LATEST WOD

Daily WOD 5/17/19

Core Work: 4 Rounds :30 L-Sit Hold 40 Flutter Kicks 10 Overhead Ball Slams WOD: 12 Min AMRAP 20 Cal Bike 20 Hand Release Push-ups

Daily WOD 05/16/19

Gymnastics 8 Sets 30% of Max Handstand Push-ups WOD: For time: 5 Rounds 12 DB Step Ups 50/35 12 Alt. DB Snatches Rest 1:00 between rounds

Daily WOD 5/15/19

Weightlifting: 5 Min EMOM 3 Power Cleans -Increase weight each set WOD: 18 Min AMRAP 60 Double Unders 45 Air Squats 400m Run 10 Push Jerks 185/125

Daily WOD 5/14/19

Conditioning: 4 Rounds In 3:00 Round - Run 400m In 2:00 Round - Run 200m WOD: 2 Min AMRAP 3 KB Swings 53/35 25' Handstand Walk *add 3 KB swings per round Rest 2:00 3 Min AMRAP 3 KB Swings 53/35 25' Handstand Walk *add 3 KB swings per round

Daily WOD 5/13/19

Strength: Front Squats 5 x 3 300' Walking Lunges Total WOD: 3 Rounds 20 Wallballs 20 Deadlifts 185/135

Daily WOD 5/10/19

Friends & Family Week Day 5: Accessory Work 4 Rounds 1:00 Wallsit 100' Sled Push Rest 2 Min WOD: With a Partner 10 Min CAP 4 Rounds 10 Bench Press 185/115 10 Sandbag Cleans 20 Cal Bike

Daily WOD 5/9/10

Friends & Family Week Day 4: Core Work: With a Partner 10 Min to Complete 3 Rounds 30 Sit-ups 100' Wheelbarrow Walk WOD: "Dirty 30" 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30...

Daily WOD 5/8/19

Friends & Family Week Day 3: Strength: Back Squat: 5 x 5 Athletes Choose Weight 3 Box Jumps AFTER each set WOD: With a Partner 2 Rounds 100 Double Unders 20 Cal Row 100 Double Unders 20 Burpees

Daily WOD 5/7/19

Friends & Family Week Day 2: Gymnastics: 4 sets each Max Strict Pull-ups Max Push-ups rest as needed WOD: Death by: DB Snatches Starting at 8 Reps

Daily WOD 5/6/19

Friends & Family Week Day 1: Strength: Deadlifts Every 2:00 x 6 Odds: 3 Reps Evens: 1 Rep WOD: With a Partner 5 Rounds 30 Cal Row 30 KB Swings

Daily WOD 5/3/19

Gymnastics: 14 Min EMOM Odd: 15 Sit-ups Even: 10 Pistol Squats WOD: 18 -15 - 12 Power Cleans 155/105 Cal Bike

Daily WOD 5/2/19

Strength: Front Squat 5 x 5 Athletes choose weight WOD: 14 Min AMRAP With a Partner P1: Max Cal Bike P2: 300' Farmer Carry 53/35 200' Front Rack Carry 100' Overhead Carry with 2 KB/DB

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