Daily WOD

Monday’s WOD

Monday L1 WOD 50-40-30-20-10 Air squats Sit ups Single unders L2 Skill Pull up negatives 5×3 (10 sec down) WOD 14 min AMRAP 15 slam balls 15 box jumps 24/20 15 t2b 250m row concept 2 rowing wod: Short 4 x 1000m / 2 min easy Row four 1000 meter pieces. Row for two minutes…

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Sunday’s WOD

Sunday L2 Skill 3x500m time trial row take 2 min break between WOD 800m run 50 air squats 50 sit ups 50 push ups 50 pull ups 50 double unders 800m run

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Saturday’s WOD

Saturday L1 WOD 16 min emom even – 15 russian swings 53/35 odd – 5 push ups + 10 air squats L2 WOD 4 man teams for time 6k row (switch every 500m) 100 DL 405/305 (2 people per bar) 200 burpee w/ high five 300 pull ups (in sync) 400 air squats (in sync)…

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Friday’s WOD

Monday L1 WOD 12 min AMRAP 10 thrusters 95/65 10 pull ups 10 v ups L2 Skill Push Press 4×8 WOD Something like “Nancy” 4 rds for time of 500m row 15 OHS 95/65

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Thursday’s WOD

Thursday L2 Skill strict c2b pull ups 4×8 WOD 3 rds for time of 20 thrusters 95/65 20 slam balls 30 double unders 400m run

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Wednesday’s WOD

Wednesday L1 WOD Push press 6×4 Finisher 4 laps around the block L2 Skill NONE WOD 1 rd for time of 40 back squat (all on empty bar) 40 press 40 hang power sn 400m run 40 front squat 40 push press 40 clean 40 push jerks 400m run concept 2 rowing wod: Short 8…

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Tuesday’s WOD

Tuesday L2 Skill Back squat 4×8 WOD 15 min AMRAP 20 american swings 53/35 20 burpees 500m row

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Monday’s WOD

Monday L1 WOD 4 rds for time of 500m row 15 push ups 15 mat nasties per side 15 sit ups 40 single unders L2 Skill Dead lift 4×8 WOD 14 min emom Even – 12 box jumps 24/20 Odd – 12 k2e concept 2 rowing wod: Short 12 x 250m / 45 sec easy…

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Sunday’s WOD

Sunday L2 Skill Ring Muscle up practice 15 mins WOD 21-15-9 sumo DL 205/155 burpees v-ups

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Saturday’s WOD

Saturday L1 WOD 1200m run (2 min rest after last athlete done) then 24 rd Tabata box dips russian swings sit ups goblet squats L2 WOD 4 man teams 12 min AMRAP (partner 1+2) 100m sprint 5 burpees 10 dead lifts 225/155 5 pull ups 12 min AMRAP 200m row sprint 5 burpees 15 goblet…

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