Category Archives: WODs

These are Past WODs by Date

040519

Warm Up
3 Rounds
10 Snatch
400m
15 Burpees
20 Sit Ups

Mats 
Ladders

WOD
20 Minutes
100m Sprint (to sign and back)
21 Air Squats
21 Sit Ups
21 Push Ups
All Exercises to be done in Weight toom

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040419

Warm Up
3 Rounds
20 Sit ups
20 Air Squats
20 Burpees

OHS 5×5

WOD – Dave
Pull Up Progression
20 Minutes
Everyone gets there own station.

032919

Warm Up
2 Rounds
10 burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Mats
Ladders

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Box Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups