WOD (Workout of the Day)

Thursday, Sept. 17, 2020

091720 WOD

We are going to miss this awesome family 🙁 Des will be working out at the 9:15 AM class if you want to say goodbye (for now 🙂

A. Group warmup

B. Movement prep

C. 25:00 in teams of two alternating movements:

500/400-meter row

15 box jumps

2 toes to bar + 2 bar muscle-ups

20 wall balls 

10 reverse burpees

Wednesday, Sept. 16, 2020

Four first time trials at the 5:45 PM. Abigal, Antonio, Steve, Suli, and Tane. Great job guys!

091620 WOD

A. Warm up

B. Three sets of:

Single arm DB floor press 10/side

Single arm DB row 10/ side

Rest 1:30

C. Not for time:

200-meter run

30 American KBs

20 strict sit-ups

400-meter run

20 strict sit-ups

30 American KBs

200-meter run

Tuesday, Sept. 15, 2020

Good vibes on both sides

091520 WOD

A. Warm up

B. Every 1:30 for 6 sets:

3 x clean pull, building to challenging triple 

C. 15:00 AMRAP in teams of two, alternate to complete full rounds each of the following (optional solo workout with 1:00 rest bw rounds:

3 power cleans (185/135)

6 pushups 

9 box jump overs (24/20)

50-meter run

182 183 184 185 186