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Monday WOD 3/13/23

Monday Schedule: 6am/8am/9am/530pm WOD – Open Gym 530pm

WOD 
FOR TIME
Row 2000 Meter
50 Wall Balls
Row 1000 Meter
35 Wall Balls
Row 500 Meter
20 Wall Balls
STRENGTH
Front Squat 5×5 @ 65 % of 1 RM
Rest as needed

WOD 
FOR TIME
Row 2000 Meter
50 Wall Balls
Row 1000 Meter
35 Wall Balls
Row 500 Meter
20 Wall Balls
STRENGTH
Front Squat 5×5 @ 65 % of 1 RM
Rest as needed

WOD 
FOR TIME
Row 2000 Meter
50 Wall Balls
Row 1000 Meter
35 Wall Balls
Row 500 Meter
20 Wall Balls
STRENGTH
Front Squat 5×5 @ 65 % of 1 RM
Rest as needed

Comments Disabled| |

Friday WOD 3/10/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

WOD
10 Rounds for Time
5 DB Bench Press
2 Wall Walks
5 Push Press (155/105)
STRENGTH
Bench Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

WOD
10 Rounds for Time
5 DB Bench Press
2 Wall Walks
5 Push Press (155/105)
STRENGTH
Bench Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

WOD
10 Rounds for Time
5 DB Bench Press
2 Wall Walks
5 Push Press (155/105)
STRENGTH
Bench Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

Comments Disabled| |

Thursday WOD 3/9/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

WOD
6 Rounds
Row 250
20 Ab Mat Sit-Ups
200 Meter Run
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
Max Pull-Ups in a min.
Rest 2 min between rounds

WOD
6 Rounds
Row 250
20 Ab Mat Sit-Ups
200 Meter Run
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
Max Pull-Ups in a min.
Rest 2 min between rounds

WOD
6 Rounds
Row 250
20 Ab Mat Sit-Ups
200 Meter Run
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
Max Pull-Ups in a min.
Rest 2 min between rounds

Comments Disabled| |

Wednesday WOD 3/8/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

WOD
5 Sets:
AMRAP 5 min
5 Burpees
10 Front Squats (95/65)
15 Kettlebell Swings
-Rest 1 min b/t sets-

WOD
5 Sets:
AMRAP 5 min
5 Burpees
10 Front Squats (95/65)
15 Kettlebell Swings
-Rest 1 min b/t sets-

WOD
5 Sets:
AMRAP 5 min
5 Burpees
10 Front Squats (95/65)
15 Kettlebell Swings
-Rest 1 min b/t sets-

Comments Disabled| |

TUESDAY WOD 3/7/23

Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am

STRENGTH
Power Clean 3×5 @60%
*Do a set every 2 minutes.

WOD
4 sets for time: Score is working time.
10 Deadlifts (185/125)
20 Push Ups
-rest 1 minute b/t sets-

STRENGTH
Power Clean 3×5 @60%
*Do a set every 2 minutes.

WOD
4 sets for time: Score is working time.
10 Deadlifts (185/125)
20 Push Ups
-rest 1 minute b/t sets-

STRENGTH
Power Clean 3×5 @60%
*Do a set every 2 minutes.

WOD
4 sets for time: Score is working time.
10 Deadlifts (185/125)
20 Push Ups
-rest 1 minute b/t sets-

Comments Disabled| |