Category Archives: WODs

These are Past WODs by Date

040820

Warm Up

WOD – Thor
20 Lunges
5 Shoulder Presses
10 One-legged Squats
20 Shoulder Touches
12 Push-Ups
20 Burpees (Plank Jump-Ins)
20 Sit-Ups
20 Abdominal Twists
20 Turkish Get-Ups (any weight, any object)

Level 1 – 3 Sets
Level 2 – 5 Sets
Level 3 – 7 Sets
2 min rest between sets

040320

Warm Up

WOD
15 Min AMRAP – As Many Rounds As Possible
5 Deficit Push Ups (3 sec Negative)
10 Pistols or 15 Squats
15 Pull Ups (Garage Rafters make a great pull Up Bar.  Use a Cooler to get up)
If you cant do pull ups do Tricep Dips

50 Sit ups

Wash Your Hands – Take A shower – Eat – Log results