Thursday 05/05/2022

WOD
“Typhoon”
5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings 55#/35#
100-ft. Kettlebell Goblet Walking Lunge 55#/35#

[35 Minute Time Cap]

Thursday 01/13/2022

WOD
“STATION WAGON”
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings 70#/55#
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Row
Minute 6: Rest

*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.

Thursday 05/20/2021

Strength
Deadlift*
5x5 @ 60%

*Base percentages off 5-Rep Heavy.  

WOD
5 ROUNDS FOR TIME 
13 Russian KB Swing 70#/55#
11 Up-Down Box Step-Up 24"/20"
9 Deadlifts 185#/125#
7 Strict Pull-Ups

Tuesday 03/30/2021

Strength
3 SETS 
12 Alt. DB Arnold Presses 
12 Alt. DB Upright Rows 
-Rest 1:30 b/t Sets-
(Score is Weight)

WOD
"TABATA"
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 - Double Unders 
TABATA 2 - Russian KB Swings 55#/35#
TABATA 3 - Single DB Push Press 50#/35#

-No Rest b/t Each Tabata-
*Switch sides each Round. 
(Score is Lowest Reps)