MONDAY 3.1.2021 WOD

Congrats Chris! Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)Minute 2 – 20 Wall Ball Shots (20/14 lbs)Minute 3 – 25 Push-UpsMinute 4 – 15 Box Jump-Overs (24″/20″)Minute 5 – 30-Second...

SUNDAY 2.28.2021 WOD

PART I:  WARMUP4 Rounds:1 Minute Wall-Sit30 Seconds Pop Squat1 Minute RestPART II:  CONDITIONING“Just Hang On” – Mat Fraser’s 1st Publicly Programed Workout4 Rounds:  2:30 On/1:00 OFF30/22 Calorie Row or 21/15 Calorie Assault Bike20 Toes to BarMax...

SATURDAY 2.27.2021 WOD

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:5 Strict Pull-Ups10 Push-Ups20 Air Squats*Every 6 rounds (3 each teammate), teams must run 400...

FRIDAY 2.26.2021 WOD

A.Three rounds for time:500 Meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24″/20″)B.Three sets of:Posted Single-Leg Deadlifts x 8-10 reps each @ 3011Rest 60 secondsBarbell Hip Thrusts x 6-8 reps @ 20X1Rest 60 secondsSide Plank x 45 seconds each sideRest 60...

THURSDAY 2.25.2021 WOD

A.Every 90 seconds, for 18 minutes (12 sets):Split Jerk x 1 rep*Sets 1-2 = 1 rep @ 65-70%*Sets 3-4 = 1 rep @ 70-75%*Sets 5-6 = 1 rep @ 75-80%*Sets 7-8 = 1 rep @ 80-85%*Sets 9-10 = 1 rep @ 85-90%*Sets 11-12 = 1 rep @ 90-95%B.Three sets for max reps of:60 seconds of...