Home » Page 2

Tuesday W.O.D. 10.29.19


A. 3 Rounds Row 250m 12 KB Swings 18 Walking Lunges B 5×5 Back Squats C. 25/20 Cal Row 25 GHD Situps 25/20 Cal Row 25 T2B 25/20 Cal Row 25 Pushups *15 min Timecap

Monday W.O.D. 10.28.19


A. Group Warmup 20 Cal Pedal 3 Rounds: 40 Seconds Push-up to Down Dog 40 Seconds Slow Air Squats 40 Seconds Hold Variations Holds: Round 1: Front Plank Round 2: Hollow Hold Round 3: Arch Hold B. Throwdown Workout #1 C. AMRAP 20: 30 AbMat Sit-ups 20 Wallballs (20/14) 100 Meter Farmers Carry (50s/35s)

Saturday W.O.D. 10.26.19


Deadlift Build to a Heavy Set of 5 AMRAP 12: 6 Double Dumbbell Strict Press (50’s/35’s) 9 Deadlifts (225/155) (185/135) 30 Double Unders

Friday W.O.D. 10.25.19


On the 5:00 x 4 Rounds: 20 Single Arm Dumbbell Snatches (50/35) 40 Air Squats 20/15 Calorie Row

Thursday W.O.D. 10.24.19


A. Group Warmup B. Build to a Heavy Single Strict Press C. 5 Rounds: 200 Meter Run 12/9 Calorie C2 Bike 9 Strict Presses (95/65) D. Belly of Fire

Wednesday W.O.D. 10.23.19


50-40-30-20-10: Calorie Row 10-20-30-40-50: Calorie C2 Bike