WOD/NEWS

• Sun.2.16.20

  Warmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m […]

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• Sun.2.9.20

  Warmup: row 1000m WOD: 2 Rounds 130 Mountain Climbers 15 Burpees 15 Ring Rows 15 Box Jumps 15 Wall Balls 30 Sit ups 30 Jumping lunges 5x Gym length bear crawls 750m row Cooldown: Roll out and stretch

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• Mon.2.10.20

  Warmup: ROM, dynamic stretches, 3 x :45 single leg jump rope; :15 rest then 3 rounds :20 lunges :20 HRPU’s :20 Bird dogs Strength: Bench Press 10 x 1-2 @85% WOD: 4 Rounds for time 10 DB Front Squats 20 DB Power Snatch 30 Sit ups Cooldown: Chest stretch, warrior twists, side angle, shoulder roll […]

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• Sun.2.8.20

  Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups, 400m run WOD: 1000m row 21-15-9 Ring rows Jump Squat Push-ups 1000m row Cooldown: roll and stretch

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• Sat.1.25.20

  Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 2 Rounds for time 800m run/1000m row 40 Chest high KB Swings 30 GHD Sit ups 20 OH Plate lunges Cooldown: roll out and stretch

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• Wed.1.22.20

  Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 5 @ 85%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats (26/35#) then 800m Run Cooldown: Roll out and […]

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• Sun.1.19.20

  Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Back Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch

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