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WOD

Programming Week 22 – 2024-Hall 4

ENDURANCE-Hall 4 Mon.27 May Buddy Wod: 29 min 1st 5 min block Row 500 meter Max wall walks in remaining time 1 min rest 2th 5 min block Row 500 meter Max push ups in remaining time 1 min rest 3th 5 min block Row…

Programming Week 22 – 2024-Hall 6

WODs – LOCATION-HALL 6 Monday: “KELLY” 5 ROUNDS FOR TIME 400m Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) (Score is Time) KG WB: (9/6) Tuesday: AMRAP x 25 MINUTES 30/25 Cal Bike 20 Sit-Ups 10 Up-Downs 20/15 Cal Bike 20 Alt. Deadbugs* 100m…

Programming Week 21 – 2024-Hall 4

ENDURANCE-Hall 4 Mon.20 May WOD: 33 min AMRAP Teams of 3 – 7/5 cal Ski Erg Sprint – 5 Devil Press @2×15/10kg – 20m Shuttle Run Wed.22 May WOD: 34 min EMOM Min 1: 15/12 cal Bike Erg Min 2: 50 Double Unders Min 3:…

Programming Week 21 – 2024-Hall 6

WODs – LOCATION-HALL 6 Monday: “KELLY” 5 ROUNDS FOR TIME 400m Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) (Score is Time) KG WB: (9/6) Tuesday: EMOM x 5 MINUTES 1 Strict Pull-Up or Vertical Ring Row + 1 Kip Swing + 1 Pull-Up…

Programming Week 20 – 2024-Hall 4

ENDURANCE-Hall 4 Mon.13 WOD: 5 ROUNDS – 200m Run – 15 Burpees – 200m Run – 15 Air Squats – 200m Run – 15 Push Ups – 200m Run – 15 Sit-Ups Wed.15 Mystery Wod: because a good mystery is awesome   LITE – Hall…

Programming Week 20 – 2024-Hall 6

WODs – LOCATION-HALL 6 Monday: EMOM x 10 MINUTES MIN 1 – 3-5 Deadlifts* MIN 2 – 3-5 Dips** *Start Light and build past workout weight. **Option for Bench, Box, or Rings. WORKOUT AMRAP x 15 MINUTES 35 Double Unders 10 Deadlifts (225/155) 35 Double…

Programming Week 19 – 2024-Hall 4

ENDURANCE-Hall 4 Mon.06May Buddy wod: 36 min 6 min max cal Bike Erg & Ski Erg 3 min max Dumbbell Thrusters 2x 15/2x 10 kg Repeat 4x Wed.08 May Amrap 30 min: Run 700 meter 50 burpees 50 kb swings 20/16 kg 50 Db goblet…

Programming Week 19 – 2024-Hall 6

WODs – LOCATION-HALL 6 Monday: WORKOUT FOR TIME 75 Double Unders 45 Russian Swings (53/35) 45 Sit-Ups* 75 Double Unders 35 Russian Swings 35 Sit-Ups 75 Double Unders 25 Russian Swings 25 Sit-Ups 75 Double Unders 15 Russian Swings 15 Sit-Ups *GHD Optional. (Score is…

Programming Week 18 – 2024-Hall 4

ENDURANCE-Hall 4 Mo,29.April WOD: 45 min AMRAP – 1.4 km Run – 2 km Row or echo bike equivalent distance – 30 Burpees Over the Rower Wed.01 May Buddy WOD FOR TIME 240 cal Echo Bike ( intervals of 10 cals) 3.2 km Run (intervals…

Programming Week 18 – 2024-Hall 6

WODs – LOCATION-HALL 6 Monday: Bench Press for load: #1: 10 reps #2: 10 reps #3: 10 reps WORKOUT AMRAP x 16 MINUTES 12 Knees to Elbow 18 Up-Downs 24 Air Squats (Score is Rounds + Reps) Tuesday: EXTENDED WARM-UP 5 SETS 3-5 Deadlifts* 5-7…

Programming Week 17 – 2024-Hall 4

ENDURANCE-Hall 4 Mo,22.April PARTNER WOD 5 ROUNDS – 700m Run ( both ) – 200m SandBag/Dball Carry(split and carry as you wish) – 20 Sandbag / D ball Over the Shoulder Clean 2 MIN REST Wed.24.April ‘CHRIS KYLE” 3 ROUNDS: – 40 KB Swings @24/16kg…

Programming Week 17 – 2024-Hall 6

WODs – LOCATION-HALL 6  Monday:  EMOM x 9 MINUTES MIN 1 – 6-8 Front Rack Alt. Lunges* MIN 2 – :45 Rope Climb Practice MIN 3 – :45 EZ Bike *Start Light and end at or slightly past workout weight.  WORKOUT 4 ROUNDS FOR TIME…