Workout of the Day

090419 WOD

A. Warm-up: Coach’s choice 

B. Box squat 

Every 1:30 for 7 sets

3 box squats 

C. 12:00 AMRAP 

5 Chest-to-bar pull-ups

10 push-ups 

15 air squats 

>>Modifications will be given

090319 WOD

A. Warm-up: Coach’s choice 

B. Every 1:30 for six sets

1 x push press

1 x push jerk

1 x split jerk

C. For time:

20/15 calorie row 

21 strict press (95/65)

15 push press (135/95)

9 push jerk (155/105)

6 split jerks (185/125)

20/15 calorie row

15 minute time cap

>>Modifications will be given

090219 WOD (CONDENSED SCHEDULE- 8 AM ONLY)

A. Warm-up: Coach’s choice

B. In teams of two alternating movements, 25:00 AMRAP:

100 meter run

16/14 calorie row

14 wall balls

12 box jump overs

10 V-ups 

>>Modifications will be given

C. Cash out/ cool down

Not for time, choose one-

800 meter run

1000 meter row 

60/50 calorie bike