Daily WOD


Workout of the day


15.11.2019

Partner WOD: AMRAP 24 5 C&J 155/105 50 HSPU 50 Burpees Over Box 400m Row 5 C&J 155/105 50 DB Snatches 50/35 50 Goblet Squats 50/35 400m Row 5 C&J 155/105 50 OH Lunges 50/35 50 Partner Medball Sit-ups 400m Row Have a great weekend!

14.11.2019

Strength/Accesory Work: EMOM 9 5 Strict Pull-ups 12/10 cals Ski 8-10 Strict T2B WOD: AMRAP 15 10 Deadlifts 225/155 15 T2B 75 Double Unders

16.11.2019

Strength: Power Snatches 5×3 reps *Unbroken and focus on touch & go technique. WOD: EMOM x16 Row 16/12 cals 10 Wall-Balls + 5 Ring Dips *Join us for our Community Yoga Class Tonight at 7:45. Bring a friend and come on down!

12.11.2019

Strength: Bulgarian Split Squats 5×5 per leg WOD: AMRAP 16 1, 2, 3, 4, 5, 6…. Power Cleans 115/85 Box Jumps 24/20 Push-Jerks 115/85

07.11.2019

Partner WOD: AMRAP 9 Partner 1: Row 20 Cals Partner 2: 10 Wall-Balls + 10 Weighted Step-ups 50/35 *Switch after the 20 cal row. Rest 1 min AMRAP 9 Partner 1: Row 20 Cals Partner 2: 5 Deadlifts 185/135 + 10 Push-ups *Switch after the 20 cal row. Rest 1 min AMRAP 4 Max Burpees

06.11.2019

Strength: Back Squats E2MOMx 12min 2@80% WOD: 5 Rounds 6 Bar Muscle ups or 15 Pull-ups 10 Thrusters 115/85

05.11.2019

Strength: 6 Sets 1 Squat Clean with 3 sec pause @knee 1 Push Jerk 1 Split Jerk WOD: E2MOMx8 10x Gym Length Shuttle Sprints + 10 T2B 200/175m Row + 5 Burpees Over Erg

04.11.2019

Strength: EMOMx8 Odd: 6-8 Ring Dips Even: 6 DB Rows/Arm WOD: 5 Rounds 8 Power Cleans 155/105 15 Box Jumps 24/20 20 KBS 53/35

31.10.2019

Halloween Partner WOD: AMRAP 12 50 DB Snatches 50/35 50 cal Row/Ski 50 DB Step-ups 50/35 100 Double Unders Rest 2 AMRAP 12 50 DB Goblet Squats 50/35 50 cal Row/Ski 50 OH Lunges 50/35 100 Double Unders *We’re looking forward to seeing all your creative Halloween costumes in class! Beware of the scaaaarrryyy Burpee

30.10.2019

Strength: 4 Sets 5 Strict Press + 5 Push Press WOD: 400m Row/Ski/Bike (x2) 20 Wall-Balls 38 reps of “X” Round 1: Push ups Round 2: Air Squats Round 3: Pull-ups Round 4: Lunges Round 5: Burpees