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WOD

20
Jan

20 January 2018

20 January 2018 Warm-up:  Run Block, Line Drills, Run Block WOD:  2 Person Team, for time. Use One Bar, adjust weight during WOD. One Person...
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19
Jan

19 January 2018

19 January 2018 Warm-up: Eastside Lap, Lunge throughout Gym, 20 Air Squats holding in the bottom Strength: Front Squat: 7X3 (AHAP). WOD: AMRAP 10 Minutes...
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18
Jan

18 January 2018

18 January 2018 Warm-up:  W Alabama, 2 Rounds: 10x Goblet Squat, 12x Goblet Lunge, 15x Jumping Air Squat. Strength: Back Squat: 7×3 AHAP- All sets...
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17
Jan

17 January 2018

17 January 2018 Warm-up: Eastside Lap, then 15-9-6: Light DB Push Press, Knees to Elbow. Strength: Push Press: EMOM for 12:00: 1x Push Press- AHAP WOD: 7 Rounds...
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16
Jan

16 January 2018

16 January 2018 Warm-up: 3 Sets: 350/250m Row, 10x Burpee over the rower, 10x Front Squats (Empty Bar, please don’t drop them!) Strength: Squat Clean: Work to...
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15
Jan

15 January 2018

15 January 20178 Warm-up:  800m Run to W. Alabama, 2 sets: 25m Bear Crawl, 25m Crab Walk, 25m Burpee Broad Jump. Strength: Bench Press: EMOM 10:00 2x...
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12
Jan

12 January 2018

12 January 2018 Warm-up: Eastside Lap: Run 800m to W. Alabama, 3 rounds: 10x Air Squats, 8x Lunge Steps, 6x Burpees, 4x Broad Jumps Strength: Back Squat:...
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