Saturday
Team WOD…
Category Archives: WOD
Friday
WOD 21-15-9 Right arm DB Snatch Pullups Left arm DB Snatch Pushups Endurance WOD Off…
Thursday
WOD 5X400m Run, rest as needed between efforts. If the weather sucks, then it will be 500m Rows. Post fastest and slowest times to comments. Endurance WOD Swim – 500 meter TT or Row – 2000 meter TT…
Wednesday
WOD 15 min AMRAP 7 power cleans 95/65 7 burpees 15 situps Endurance WOD Run – 5K broken down as 30 sec sprint/90 sec jog. See how many repeats of this you need to cover the 5K.…
Tuesday
WOD Press 5-5-5 Back Squat 5-5-5 Endurance WOD Bike – 4 x 4 minute repeats – hold fastest speed or highest wattage possible on each set, record distance. 3 min rest between each set.…
Monday
WOD Stone Shouldering 2-2-2-2-2-2 50-40-30-20-10 Double-Unders Squats Endurance WOD Off…
Friday
WOD Deadlift 5 Rep Max Endurance WOD RUN 6 x 400 meter repeats – at max effort. 3 minutes rest between each. Jog or walk between. Warm up 15 min, cool down 10 min. Best done at a track.…