WOD (Workout of the Day)

THANKS AGAIN TO ALL WHO VOTED! WE SHOULD KNOW THE OFFICIAL RESULTS BY THE END OF THE WEEK. PRIZES ARE COOL BUT THE SUPPORT OF OUR COMMUNITY IS COOLER. 

Six coaches in one class. 9AM was a blast! Nice job to coach Jason for keeping things running smooth

051018 WOD

A. Group warmup

B. Perform 4 sets against a 5-minute running clock, for max reps of:

Row 500 Meters or run 400 meters

immediately followed by as many rounds and reps as possible of…

10 Russian KBs

15 sit-ups

20 double-unders

Rest 3 minutes between sets.

>>Modifications will be given

C. Optional cashout of core work; cardio cool down; or stretching

TODAY IS THE LAST DAY TO VOTE. WE ARE IN 2ND PLACE. LETS FINISH STRONG! VOTING ENDS WEDNESDAY 8:59 PM HAWAII TIME 

LINK: https://www.assaultfitness.com/pages/wildaf

050918 WOD

A. Group warmup

B. Three rounds:

0:45 reverse lunges

0:15 rest

0:45 handstand wall walks or holds or walks or shoulder taps

0:15 rest

0:45 good mornings

1:00 rest

C. EMOM 20:00

Min 1: 100-meter run or 150-meter row

Min 2: 20 mountain climbers

Min 3: 4/3 ring muscle-ups or 5/4 bar muscle-ups or 8/6 chest to bar pull-ups + dips

Min 4: 6-8 bodyweight deadlifts

>>Modifications will be given