Category Archives: WOD

Death by…

Shuttle Run! Death by 10 meter shuttle run. **Run 10m in minute 1, 20 in minute 2, 30 minute 3, and so on…until you can't finish....
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Per Ardua

WOD 10 Muscle Ups for time then immediately: Row for 10m for max distance, keep consistent pace. If you dont have muscle ups, sup in pull ups and ring dips. 3 of each per each muscle up.  ...
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Saturday Fun

WOD #1 4 Rounds Run 800m 13 Clean and Jerk 155/105# 40 Double Unders rest 3m rest exactly 8m then: WOD #2 EMOM for 7m (every minute on the minute) 3 MU 4 HSPU 5 Hang Squat Snatch 95/65 *There is no penalty for missing a minute. If you do not finish a minute, break for the next minute, then start on the following. Do 7 total...
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Tempo Go

WARMUP (not for time) 15 fast Hip Extensions 15 fast GHD Situps 15 Good Morning 45# 15 KB Swings 1.5/1 Then do... TEMPO TRAINING Row 500m @ 80%, rest 90s Row 500m @ 90%, rest 90s Row 500m @ 100%, rest 1m Row 500m @ 80%
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