WOD

Workout Of the Day

Friday, August 23rd, 2019

Strength:  Stamina squats Alternating on the minute x 12 (6 rounds): Odd minutes - 2 front squats Even minutes - 4 back squats   Gymnastics conditioning: 4 rounds, not...

Thursday, August 22nd, 2019

Strength/conditioning: E3MOM x 5: 3 bench press (climbing each round) 13/8 calorie bike - Must go immediately from bench to bike -Compare to 12/7/18 Workout of the Day: "Love and...

Wednesday, August 21st, 2019

Workout of the Day:   "Stubborn Love" One partner works for a full minute, while the other partner rests.  Then partners switch.   Three rounds of the following: KB...

Tuesday, August 20th, 2019

Workout of the Day: "Heat Wave" 10 intervals, each for time of: 1 wall climb 300/200 meter row -Rest 2 minutes between each ...

Monday, August 19th, 2019

Strength: Snatch Technique OTM x 5: 3-position muscle snatch 3 overhead squats (50% across) -Rest 1 minute OTM x 7: Power snatch Overhead squats Squat snatch Sets 1&2 - 55% Sets 3&4 - 60% Sets...

Saturday, August 17th, 2019

Workout of the Day: "Compadres" In teams of two, alternate rounds, until 10 rounds are completed (5 each) for time of: 200 meter run 15 wall balls...

Friday, August 16th, 2019

Strength:  Power clean 5 sets of the complex: 1 hang clean pull 1 hang power clean 1 clean pull 1 power clean 0:00 - 60% 2:00 - 64% 4:00 - 68% 6:00...

Thursday, August 15th, 2019

Workout of the Day: "Invictus Masters Test" EMOM x 30: Minute 1 - 15/10 Assault bike calories Minute 2 - 5 TTB + 5 burpees Minute 3 - 10...

Wednesday, August 14th, 2019

Strength:  Push Jerk Every 2 minutes x 5 sets:  3 push jerks 0:00 - 60% 2:00 - 65% 4:00 - 70% 6:00 - 70% 8:00 - 70% Workout of the...

Tuesday, August 13th, 2019

Workout of the Day: "Trilogy" In teams of 3, complete as many rounds as possible in 15 minutes of: 3 deadlifts (225/155) 6 push-ups 9 box jumps (24/20) -Rest...

Monday, August 12th, 2019

Workout of the Day:   "Hot Sauce" AMRAP in 3:00  21/15 calorie row 21 lateral burpees over the rower Max overhead squats (75/55) -Rest 3:00 AMRAP in 3:00 18/13 calorie row 18 lateral...