Daily WOD

Friday’s WOD

Friday L1 WOD Back squat 5×5 Dead lift 5×5 L2 Skill Press 4×10 WOD 5 rds for time of 20 wall balls 20/14 400m run 30 sec plank

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Thursday’s WOD

Thursday L2 Skill Sumo Dead lift 4×10 WOD 24 rd tabata Barbell bicep curls goblet squats 70/53 hollow rocks lunges

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Wednesday’s WOD

Wednesday L1 WOD 1000m row then 21-15-9 wall balls 20/14 pull ups L2 Skill NONE WOD 2 rds for time 50 air squats 50 sit ups 50 pull ups 50 cal row concept 2 rowing wod: Short 2 x 2000m @ 26 spm plus bursts / 4 min easy Row two 2000 meter pieces @…

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Tuesday’s WOD

Tuesday L2 Skill Run 3 laps around the block for time WOD 15 min AMRAP 15 American swings 53/35 15 box jumps 24/20 15 push ups 400m run

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Monday’s WOD

Monday L1 WOD 15 min AMRAP 10 air squats 10 push ups 10 Russian swings 53/35 10 box jumps 24/20 L2 Skill front squat 4×10 WOD 12 min EMOM Even – 30 double unders Odd – 6 push press 95/65 concept 2 rowing wod: Short 8 x 500m / 1 min easy Row eight 500…

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Sunday’s WOD

Sunday L2 Skill “Death By” burpees WOD For time 1200m run 120 air squats 120 sit ups 120 double unders 120 box dips

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Saturday’s WOD

Saturday L1 WOD 30-20-10 American Swings 53/35 box jumps 24/20 *15 burpees after each rd L2 WOD Partner “Karen” 300 wall balls 20/14 then 5k row

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Friday’s WOD

Friday L1 WOD 2k row then 10 min amrap 10 k2e 10 push press 95/65 10 lunges each side 30 single unders L2 Skill Dead lift 7×1 WOD 15 min amrap 5 c2b pull ups 10 box jumps 24/20 15 barbell curls 20 mat nasties

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Thursday’s WOD

Thursday L2 Skill Push Press 7×1 WOD 5 rds for time of 12 KB Clean 53/35 (6 each side) 12 kb dead lift 12 burpee over kb 24 double unders

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Wednesday’s WOD

Wednesday L1 WOD 4 rds for time of 5 c2b 10 push ups 15 sit ups 20 air squats L2 Skill None WOD “Barbara” 5 rds for time w/ mandatory 3 min rest between rds 20 pull ups 30 push ups 40 sit ups 50 air squats concept 2 rowing wod: Short 4 x 750m…

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