Results For Category: "Workout Of The Day (WOD)"

WOD 03.29.23

Warm Up: Old Man :30 BW Lungsters :15 Hang Muscle CL :30 Single Unders :15 Burpees x3 “White Claw” 1k Row 25…

WOD 03.28.23

Warm Up: 10/10 leg swings 30 mini Band Squats 20s “quick Pump” x2 :60/ side Tricep Smash Vaughn Strength: 1 Set Every…

WOD 03.27.23

Warm Up: :60/ side Lax Ball Pec insertion  Old Man Banded Pull a parts 8 Mile Pull up & Dip Complex Max…

WOD 03.25.23

Warm Up: 150m Row 1 Wall Walk 5 Hang MSCL CL 10 ASQ 4mins :12 Hollow Rock :12 Superman x4 “Silver Snakes”…

WOD 03.24.23

Warm Up: Old Man 10 ASQ 25’ Mini band Side step-L 25’ Mini band Side step-R 3-5 Jumping Pull ups 5 Push…

WOD 03.23.23

Warm Up: 5 DB Press 50’ DB OH walk Switch to other side 10/10 Split Stance KB Row 30 Single Unders 6…

WOD 03.22.23

Warm Up: Running Drills :30 Row (Mod to fast) 10 Med Ball Cleans :60 Rest x3 “Green Monkeys” 500m Row 50 V-Ups…

WOD 03.21.23

Warm Up: Super D Shoulders 10 OHS (PVC or Barbell) 5 No Pushup Burpee 5 HR Push Ups 10 Banded Bent Over…

WOD 03.20.23

Warm Up: Old man OTM-Alt-6mins 150m Row 5 Cal Bike 30 Single Unders “Blue Barracudas” 3K Row 150 DUs 100 Cal bike…

WOD 03.18.23

Warm Up: 30 Jumping Jacks Icky Shuffle 10 ASQ 5 Burpees 10 Plate G2OH 6mins “The Revenant” Partners 50 DB SN (H)…