WOD Bar
  • Tuesday April 19th WOD

    Fitness WOD
    5 x 3 Min AMRAP
    (1 min break in between)

    6 RDL 95/55
    4 Burpee box hop
    6 Pull Ups
    4 KB Squat to High Pull walk out to push up
    6 OH plate Lunge 35/25

  • Wednesday April 13th WOD

    20:00 AMRAP

    14 Lateral Bar Hops 2:1
    12 DB Push Press 25/12
    10 RDL 95/65
    8 DB Curls
    6 Push up Walk Outs
    4 Burpee tuck jumps
    2 Full Man Makers

    —————
    56 total reps per round

    1=56
    2=112
    3=168
    4=224
    5=280
    6=336

  • Tuesday April 12th WOD

    For time
    500m Row
    then perform 3 rnds
    20 KB Swing 44/35
    20 Wall Ball 14/20
    20 Slam Balls Gr/Prpl
    20 Plate Front Raise 10/15
    then:
    500m Row

  • Monday April 11th WOD

    Fitness WOD
    7 RFT
    7 Toes-2-Bar
    7 Push-up
    7 BB Row
    7 BB Front Squats
    7 Lunges 2:1
    7 Mountain Climbers 2:1
    7 Frog Jumps

  • Friday April 8th WOD

    Fitness WOD
    15:00 EMOM
    6 atlas toss 33/22
    3 thrusters 75/55
    6 lateral bar hops 1:1

    Remaining time do Pull-ups

    Score total pull ups accomplished in 15:00

  • Thursday April 7th WOD

    Fitness WOD
    5 RNDS
    For Total Reps
    (RX BB @ 45/35 | RX DB @ 20/12)
    45 sec of BB Bent-over Row
    15 sec of Rest
    45 sec of Sit-ups
    15 sec of Rest
    45 sec of BB Press
    15 sec of Rest
    45 sec of Lunge Curls (1:1)
    15 sec of Rest

  • Wednesday April 6th WOD

    Fitness WOD
    For Time
    100 Sit-ups
    100 Wall Balls @ 20/14
    100 Slam Balls @ Pnk/Grn
    100 Double Unders
    @5 minutues stop and run 400 meters
    @10 minutues stop and run 400 meters
    @15 minutues stop and run 400 meters
    @20 minutues stop and run 400 meters

    Do reps anyway you want, JUST DO ALL REPS…
    only run if you are still chipping away at reps!

  • Tuesday April 5th WOD

    8:00 AMRAP, 8 KB Swings @ 53/35
    6 Box Jumps @ 24/20, 4 Burpees

    -rest 1:00-

    4:00 AMRAP, 8 Deadlifts @ 135/85
    6 Pull Ups, 4 Burpees

    -rest 1:00-

    2:00 AMRAP, 8 KB Swings
    6 Box Jumps, 4 Burpees

  • Monday April 4th WOD

    For Time
    41 KB High Pull @ 45/25
    41 Barbell Press @ 45/35
    41 Push-ups
    41 Prisoner Squats @ 25/15
    41 Stepping Lunges
    41 Supermans
    41 Toes-2-Bar

  • Friday April 1st WOD

    Fitness WOD
    For Time

    15-12-9
    Box Jump @ 24/20
    Weighted Sit-ups @ 25/15

    15-12-9
    BB Row
    Box Jumps