Search

Friday March 13th

Spooky Friday the 13th WOD!


Challenge: Sit up and Push up


"Lucky 13"


3 Rounds for Time

13 Push-Ups

13 Ring Rows

13 Box Jumps (24/20)

13 Kettlebell Swings (55/35)

13 Push Presses (75/55) (45/35 lb)

13 Front Squats (75/55)(45/35)

13 Mountain Climbers

13 Knees-to-Elbows

13 Pull-Ups

13 Slam Balls

13 Air Squats

13 Toes to Bar

13 Planking Burpees



28 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls