WOD Log

Friday, March 20

Warm Up: 2 Rounds 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds Medicine Ball Strict Press 30 Seconds Row Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Class WOD: 3 Rounds: 1 Minute…
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Thursday, March 19

Warm Up: 1 Minute Easy Run Active Samson Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) 40 Seconds Moderate Run Active Spidermans Single Kettlebell Farmers Carry (20 Seconds Each Side) 30 Seconds Faster Run Inchworm to Push-up Single Kettlebell Deadlift (Between Legs) WOD: 5 Rounds: 10 Kettlebell Swings (70/53) 200′ Single Arm Farmers Carry (70/53)…
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Wednesday, March 18

Warm Up: 30 Seconds Glute Bridges Single Leg Glute Bridges (30 Seconds Each Side) Glute Bridge Walkouts Air Squats 30 Seconds Front Plank Alternating Bird Dogs Shoulder Taps Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD:…
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Tuesday, March 17

Warm Up: 30 Seconds Each Easy Shuttle Runs Walking Spidermans Soldier kicks Moderate Shuttle Runs Walking Samson Stretch Broad jumps Faster Shuttle Runs Inchworm to Push-up WOD: For Time: On the 0: 1 Mile Run On the 10: 100 KB Swings (53/35) On the 20: 100 Burpee Box Jump Overs(24/20) 30 Minute Cap Score is…
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Friday, March 13

Free Class Friday! Warm Up: :45 Seconds Air Squats Active Samson Active Spiderman Push up to down dog Childs Pose Soldier Kicks Squat Jumps Backward Lunges WOD: 25′ AMRAP (Teams of 3) Buy In: 300m Plate Run then: AMRAP 60 x Box Jump Overs (24/20) 60 x HR Push Ups 60 x Wall Balls (20/14)…
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Thursday, March 12

Surprise WOD…. Some running, not long. No double unders.

Wednesday, March 11

Warm Up: 30 Seconds Active Spidermans Glute Bridges Air Squats Moutain Climbers Single Leg Glute Bridges (30 Seconds Each) Air Squats Squat Jumps Glute Bridge Walkouts Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Thruster (from the ground)…
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Tuesday, March 10

Warm Up: 45 Seconds Easy Run Single Unders Child’s pose Moderate Run Single Unders Push up to down dog Faster Run Single Unders Inchworm to push up WOD: Every 3:00 x 6 Rounds: 200m Run 30 Double Unders (60 singles) 3 Power Snatches Build in Power Snatch Weight.  Score is weight of heaviest set of…
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Monday, March 8

Warm Up: 30 Seconds Active Samson Box Step-ups (Low Box) Front Plank Active Spidermans Lateral Box Step-ups (Low Box) Hollow Hold Push-up to Down Dog Box Step-ups (Higher Box) Arch Hold Air Squats Lateral Box Step-ups (Low Box) Sit-ups SWOD: Deload Back Squat 9 @ 65% 7 @ 70% 5 @ 75% 3 @ 78%…
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Friday, March 6

Warm Up: 200m run Quad stretch Knee to chest Side lunges Walking Samson Walking Spider-Man Side shuffle (down and back) Karaoke (down and back) Bear crawl High knees Butt kicks WOD: For Time (25’ cap) Teams of 2 5 Rounds 400m relay 30 x Burpee Box Jumps 40 x KB Lunges (53/35) 50 x KB…
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