2 WODS – 1 W/EQUIPMENT & 1 WITHOUT FOR THOSE STAYING HOME SWOD – DEADLIFT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 WOD W/EQUIPMENT 4 ROUNDS 8 PULL UPS 8 SDHP 55/35 25 SIT UPS —————————————– SWOD – GOOD MORNINGS W/BROOMSTICK OR BAND WOD 4 ROUNDS 200 […]

2 WODS – 1 W/EQUIPMENT & 1 WITHOUT FOR THOSE STAYING HOME SWOD – BENCH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 WOD – WITH EQUIPMENT 3 MIN AMRAP PUSH UPS 2 MIN REST 3 MIN AMRAP TOES 2 BAR 2 MIN REST 3 MIN AMRAP […]

5K RUN / WALK RUN

WARM UP & MOBILITY WOD 8 ROUNDS 8 THRUSTERS (USE HEAVY BACK PACK) 8 HOPS OVER THE BACK PACK 100 M RUN

WARM UP & MOBILITY WOD 21-18-15-12-9-6-3 PUSH UPS JUMPING SQUATS (DO A SQUAT AND JUMP) 30 SEC. PLANK AFTER EACH ROUND

WARM UP & MOBILITY WOD 15 MIN AMRAP 10 GOBLET SQUATS 55/35 ( SUBSTITUTE WITH HEAVY BACK PACK) 5 BURPEES 10 DOUBLE UNDERS (30 SINGLES)

WARM UP & MOBILITY WOD 100 AIR SQUATS 50 STEP UPS (USE A CHAIR OR ANY STEP) 50 KBS 55/35 (SUBSTITUTE WITH A HEAVY BACK PACK ETC.) 100 SIT UPS (IF NO AB MAT, USE A ROLLED UP SWEATSHIRT)

CORONAVIRUS SHUT DOWN Due to the mandatory shut down we are offering at home WODS. If you would like to pick up a piece of equipment, I will be at the Box between 9:00 a.m. – 11:00 a.m. This will be on a first come first serve basis (Kettlebell, Jump Rope, Ab Mat, Box) Hopefully […]

SWOD – DEADLIFT – 3 X 10 (USE THE SAME WEIGHT ALL 3 SETS) WOD 3 ROUNDS 400 M RUN 8 FRONT SQUATS 95/65 8 TOES 2 BAR 8 PUSH PRESS 95/65

SWOD – BENCH PRESS – 3 X 10 (USE THE SAME WEIGHT ALL 3 SETS) WOD 12 MIN AMRAP 12 HSPU 24 SIT UPS 36 AIR SQUATS