Workout of the Day

The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what you’re capable of accomplishing.

Today's WOD

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 Shuttle touches (5 Down and Back) length of rig
15 KBS (70/53)
20 Wallball (20/14)

Rest 4:00

AMRAP 15
200m RUn
15 Burpee
10 Medball Squat Cleans

Recent WODs

WOD
Metcon (AMRAP - Rounds and Reps)
Team of 2 (The 30’s)

AMRAP 30
30 Cal SKi
30 C2B
30 Power Cleans 135/95
30 HSPU
30 Wall Walks
Front Squat (EMOM x 7 : 2 Reps)
WOD
Hang Power Clean (EMOM x 7 : 4 Reps)
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
14/11 Cal Row
10 Hang DB Clean & Jerk (5R/5L)
14 Box Jump Overs (step down)
WOD
Metcon
Front Squat
Every 3:00 x 4
8 Reps @ Body Weight
Metcon (AMRAP - Rounds)
Skill Metcon

EMOM 18 (6 Rounds)
Minute 1: 15/12 Cal Of Choice
Minute 2: Gymnastics Skill 1
Minute 3: Gymnastics Skill 2

Pressing Skill to choose from:
a. 12 HSPU
b. 10 SHSPU
c. 25ft HSW
d. 2 Wall Walks

Pulling Skills
a. 4 Ring MU
b. 4 BMU
c. 12 C2B
d. 12 T2B

*Pick 1 Pressing and 1 Pulling of choice.