Thursday 04/07/2022

WOD
“TAILBONE”
For Time: [35 Minute Time Cap]
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
...
200 Meter Row
1 AbMat Sit-up

Thursday 02/10/2022

WOD
“S(CORE)BOARD”
For Time
50-40-30-20-10:
Front Rack Reverse Lunges 45#/35#
AbMat Sit-ups
Calorie Row

[35 Minute Time Cap]

Thursday 01/06/2022

WOD
“HEAT WAVE”
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike
1,000 Meter Bike
1,500 Meter Bike

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups 
Round 2: 20 AbMat Sit-ups 
Round 3: 30 AbMat Sit-ups 

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups
P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . . 
The workout will end with P2 completing 1,500 Meter Bike
*Score = Time it takes to complete the workout

Thursday 12/30/2021

WOD
“QUARTER PAST”
[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50's/35's)
Switch After Partner Completes:
750 Meter Row 

*Athletes picks up where their partner stops on Sit Ups/Farmer's Carry
*Score = Rounds + Reps