WOD

2/7/2020

“Stranger Things”

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Assault Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Assault Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Assault Bike

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

The Wallball
The Kettlebell Swing

2/6/2020

“Four Square”

Muscle Snatch 
Build to Moderate Set of 3

On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

The Power Snatch
The AbMat Sit-up

2/3/2020

“Dead Space”

On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
200 Meter Run

The Deadlift

1/30/2020

“Triplets”

Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike

50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike

50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike

The Bench Press
The Deadlift

1/29/2020

“Buckle Up”

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

The Walking Lunge
The AbMat Sit-up