WOD

WOD – September 22, 2018 at 12:30AM

#WOD 9/22/18 In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1: Box Jumps x 15 (24/20″) Station 2: Russian KBS x 20 (32/20kg) Station 3: Half Burpees x 25 Station 4: Double Unders x 30 Station 5: Rest * […]

WOD – September 20, 2018 at 12:12AM

#WOD 9/20/18 A) 6 Sets: Romanian Deadlift x 5 (keep weights light) Barbell Bent over Row x 5 (same weight) B) 8 Rounds: 1 minute of work, 1 minute of rest… 12/9 Calorie Bike Max Effort Deadlift with time remaining (225/155#)

WOD – September 19, 2018 at 12:16AM

#WOD 9/19/18 A) EMOM12 Minute 1: L-Sit Hold x 30 seconds Minute 2: Superman Hold x 30 seconds B) 2 Rounds for time: 24 Med Ball Clean + Wall Ball Shot (20/14#) 200 meter Run 21 USA KBS (24/16kg) 200 meter Run 18 HSPU 200 meter Run

WOD – September 11, 2018 at 11:18PM

#WOD 9/12/18 A) Every 2 minutes for 6 Rounds: Triceps Skull Crushers x 5/5 Max Difficulty Rope Climb x 1 B) For time: 1 Mile Run 100 Sit-ups 100 Push-ups 100 Alternating Lunges 800 meter Run *middle portion can be broken up in any sequence