(240) 317-5303

Thursday 10/31

Thursday 10/30

WOD
For time:

200m Run
Rest 2min
400m Run
Rest 2min
600m Run
Rest 2min
400m Run
Rest 2min
200m Run

ROM WOD
15min

Wednesday 10/30

WOD

4RFT

25 Cal Row

5 Ring Muscle ups

L2: Jumping Ring MU

L1: Ring Row, Assisted Ring Dip

Tuesday 10/29

12min AMRAP

5 Snatches (135/85)
10 GHD Sit-ups  

L2: Abmat SU, 95/65  
L1: Abmat SU, 45/35

Monday 10/28

WOD

For Time:

15 Front Squats (155/105)

30 Push-ups

12 Front Squats

20 Push-ups

9 Front Squats

10 Push-ups

L2: (115/85)

L1: (65/55)

Saturday 10/26

Teams of two for time

800m Partner WB Run (20/14)
90 Pullups
300 ft Walking Single DB OH Lunges (50/35)
50 Burpees

L2: Jumping Pullups, 35/25
L1: Ring Rows, 25/17.5

Thursday 10/24

Handstand practice ( kick ups, wall walks, HSPU, hand stand walks)

6x200m run

ROMwod

Wednesday 10/23

12min AMRAP

12/8 Cal Assault Bike

30 Overhead Squats (95/65)

L2: (75/55)

L1: (45/35)

Tuesday 10/22

4RFT

40 Double Unders

15 Deadlifts (185/125)

15 Box jumps (24/20)

L2: 2:1 SU (155/105)

L1: 2:1 SU (135/95).

Monday 10/21

WOD

18-15-12-9

Push jerks (115/75)

Chest to bar pullups

L2: (115/75) JCTB

L1: (95/65) Ring rows