WOD 3/9/22
50,40,30,20,10 DB Box Step Ups (2×30/2×20) Medball Sit Ups (10/6) 10x Dips after each set.
View ArticleWOD 3/17/22
17,16,15…1 Medball Sit Ups (10/6) After Odds: 5x Pull ups After Evens: 200m Run or 300m Row
View ArticleWOD 5/4/22
AMRAP 30 minutes: 20x Pull ups 40x Sit Ups 60x Double Unders (120 singles) 800m Run or 1K Row 100m Overhead Plate Carry (45/25)
View ArticleWOD 8/29/22
50x Sit Ups —– 10 Rounds: 100m Sprint/200m Row 5x Handstand Push Ups —– 50x Sit Ups
View ArticleWOD 1/14/23
50 Thrusters (45/35) 25 Pull ups 50 Sit ups 40 Thrusters 20 Pull ups 40 Sit ups 30Thrusters 15 Pull ups 30 Sit ups 20Thrusters 10 Pull ups 20 Sit ups 10 Thrusters 5 Pull ups 10 Sit ups
View ArticleWOD 1/22/22
800m Run or 1K Row —– 3 Rounds: 20x Pull ups 30x Push Ups 40x Sit Ups 50x Squats —– 400m Run or 500m Row
View ArticleWOD 3/9/22
50,40,30,20,10 DB Box Step Ups (2×30/2×20) Medball Sit Ups (10/6) 10x Dips after each set.
View ArticleWOD 3/17/22
17,16,15…1 Medball Sit Ups (10/6) After Odds: 5x Pull ups After Evens: 200m Run or 300m Row
View ArticleWOD 5/4/22
AMRAP 30 minutes: 20x Pull ups 40x Sit Ups 60x Double Unders (120 singles) 800m Run or 1K Row 100m Overhead Plate Carry (45/25)
View ArticleWOD 8/29/22
50x Sit Ups —– 10 Rounds: 100m Sprint/200m Row 5x Handstand Push Ups —– 50x Sit Ups
View ArticleWOD 1/14/23
50 Thrusters (45/35) 25 Pull ups 50 Sit ups 40 Thrusters 20 Pull ups 40 Sit ups 30Thrusters 15 Pull ups 30 Sit ups 20Thrusters 10 Pull ups 20 Sit ups 10 Thrusters 5 Pull ups 10 Sit ups
View ArticleWOD 8/28/23
In teams of 3 complete the following: 5 Rounds- 400m Run or 500m Row 30x Synchronized Sit ups 30x TTB Work at the same time for Run and Sit ups, divide TTB as desired.
View ArticleWOD 11/9/23
10,9,8…1 Jerks Pull ups After Evens: 400m Run or 500m Row After Odds: 25x Sit ups
View ArticleWOD 1/31/24
6 Rounds- 10x TTB 10x Hand Release Push Ups 20x Plate Sit Ups 300m Run or 400m Row
View ArticleWOD 2/15/24
4 Rounds- 20x Situps 20x Plank Shoulder Taps 20x Plank DB Pull Through 20x Leg Lift with Hip Lift 400m Run or 500m Row
View ArticleWOD 3/7/24
4 Rounds- 10x Hollow Rock 20x V Up or Alternating V Up 20x Sit ups 30 sec Side Plank Each Side 400m Run or Row
View ArticleWOD 6/15/24
AMRAP 25 Minutes: 40x Double Unders 30x Sit ups 20x Floor Press 10x Pull ups
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