Results For Category: "WOD"

Wednesday 1/29/25

Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5…

Tuesday 1/28/25

Conditioning
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations

Station 1:
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatch
9 Pu…

Monday 1/27/25

Conditioning
21:00 EMOM
Minute 1 – 10 Burpee Box Jump Overs
Minute 2 – 1 Squat Clean + 1 Hang Squat Clean
Minute 3 – Rest

Barbel…

Sunday 1/26/25

SunDay FunDay 💪

Strength EMOM
16:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 Bent Over Barbell Row
Minute 3: 12 Dual Dumbbell…

Saturday 1/25/25

Partner Day!!!!! 👭👫👬
All reps split as desired
10 Rounds for Time:
400m Run
30 Abmat Sit-Ups
20 Alternating Dumbbell Snat…

Friday 1/24/25

Conditioning
For Reps:
16:00 AMRAP
24/19 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One …

Thursday 1/23/25

Olympic Lifting
Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean

Co…

Wednesday 1/22/25

Conditioning
Each For Time

5 Rounds
10 Dumbbell Bench Press
20 Air Squats
200m Run

Rest 5:00 minutes

5 Rounds
500/400m Bike Er…

Tuesday 1/21/25

Conditioning
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)

Box: 24in/20in
Barbell: 115/75lbs…