WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Strength

    Back squat 5-5-5

    *across

    Metcon

    3x

    1 min T2B

    rest :30

    1 min Lunges

    rest :30

  • Strength

    Press 3-3-3-3-3-3-3

    *ascending

    Metcon - Partner WOD

    AMREP 10

    Calorie row

    *one partner holds the hollow position while the other partner rows for max calories, switch when needed

  • Strength

    Power Snatch 1-1-1-1-1-1-1

    *ascending

    Metcon

    AMRAP 7

    10 Power snatch 75/55lb

    20 Russian Twist 25/15lb

  • Metcon

    “Cindy”

    AMRAP 20

    5 Pull-up

    10 Push-up

    15 Air squat

  • Strength

    Deadlift 5-5-5

    *across

    Metcon

    3 RFT

    100 Double-under

    25 Abmat sit-up

  • "Whitten”

    5 RFT

    22 Kettlebell Swing 53/35lb

    22 Box Jumps 24/20”

    400m Run

    22 Burpees

    22 Wall Balls 20/14lbs 10/9’

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.