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WODs


October 17 Wednesday


October 16 Tuesday


October 15 Monday

@ Heavy. 4 on each Leg.

Go Fast!


October 14 Sunday


October 13 Saturday

Partner WOD. 1 Person works at a time. *35 Minute Time Cap


October 12 Friday

12 Minutes to FInd


October 11 Thursday

Every :90 for 15 Minutes. *Building


October 10 Wednesday

400 Meter Run after each Round . Ends with Run


October 9 Tuesday


October 8 Monday

14 Minute EMOM: (Alternating) - 10 Push Ups + 5 Strict Pull Ups or 2+ Muscle Ups -:20 sec Hollow Hold + :20 sec Arch Hold


October 7 Sunday


October 6 Saturday

Partner WOD * 1 Person Works at a time * You Go I Go style - Runs Split into 100 Meter Runs


October 5 Friday

@~90-95% of 1RM


October 4 Thursday

Every :90 seconds for 12 Minutes

Start where you leave off.


October 3 Wednesday

"4x100" by Steve Smith


October 2 Tuesday

5 Rounds: :30 seconds Max Calories on Assault Bike :30 seconds Max Burpees 100 Meter Farmers Carry -Rest ~3 Minutes between rounds-


October 1 Monday

@~85%


September 30 Sunday


September 29 Saturday

Partner WOD. Only one person working at a time. Split Reps in any way. Score is total Reps accumulated.


September 28 Friday

"Franchesca"

One of the WOD-Contest WInners


September 27 Thursday

Every :90 seconds for 15 Minutes- 2 Hang Power Cleans + 1 Hang Squat Clean