• +601 613 4014
  • Mon - Fri 5:30 am - 7:30 pm

Category Archives: WOD

Saturday 2/2/19

  • by rbwrv
  • February 1, 2019
Saturday Fitness Partner WOD “You’re My Only Hope” 15 minute AMRAP 30 box jump overs (20) 30 single arm db clean and jerks (35/25) 30 calorie row 30 hand release pushups Performance & Competition Partner WOD “You’re My Only Hope” 15 minute AMRAP 30 box jump overs (24/20) 30 single arm db clean and jerks […]Read More >>

Thursday 1/31/19

  • by rbwrv
  • January 30, 2019
Thursday Fitness “Darth Vader” Cycle Benchmark 30-20-10 Single Arm DB push press (35/25) 15-10-5 Power cleans (115/75) Core 3 sets 30 second hollow hold 30 second flutter kicks 1 minute rest Performance WOD “Darth Vader” Cycle Benchmark 30-20-10 Single arm DB push press (50/35) 15-10-5 Power cleans (155/105) Core 3 sets 30 second hollow hold […]Read More >>

Wednesday 1/30/19

  • by rbwrv
  • January 29, 2019
Wednesday Fitness WOD “I Am Your Father” 4 rounds for time 10 ring rows 20 box step ups (20) 200m single arm farmers carry (35/26) 400m run Performance WOD “I Am Your Father” 4 rounds for time 10 strict pullups 20 box step ups (24) 200m single arm farmers carry (53/35) 400m run Competition WOD […]Read More >>

Tuesday 1/29/19

  • by rbwrv
  • January 28, 2019
Tuesday Fitness Gymnastics 3 sets 30 second bar hang Rest 30 seconds 30 sec ring support hold Rest 30 seconds WOD “R2-D2” 6 rounds Row 10/8 calories 10 alternating dumbbell snatch (35/25) Rest 1 minute Performance Gymnastics 3 sets 45 second bar hang Rest 30 seconds 45 second ring support hold Rest 45 seconds WOD […]Read More >>

Monday 1/28/19

  • by rbwrv
  • January 27, 2019
Fitness Olympic lift-Jerk Every 3 minutes for 4 sets-3 Push jerks-same weight across WOD “Princess Leia” 15-10-5 Burpee box step overs (20) Deadlifts (185/125) *Run 200m after each set Performance Olympic lift-Jerk Every 3 minutes for 4 sets-1 Push Jerk+2 Split Jerks-build to a heavy set WOD “Princess Leia” 15-10-5 Burpee box jump overs (24/20) […]Read More >>

Saturday 1/26

  • by rbwrv
  • January 25, 2019
Fitness, Performance, & Competition “Death Star” Partner WOD Run 1600m (alternate every 400m) 100 calorie row Run 1600m (alternate every 400m) This is a partner workout where the work and rest should be about even.  You should be getting a decent amount of rest before you work each time so try to push it when […]Read More >>

Friday, 1/25

  • by rbwrv
  • January 24, 2019
Friday Fitness EMOM 20 min EMOM min 1-30 seconds box jump (step down) min 2-Single unders 30 seconds min 3-30 seconds row min 4-Rest WOD “Yoda” 3 rounds for time 12 kettlebell snatches (6/arm) (35/26) 12 ring rows Performance EMOM 20 min EMOM min 1-15 box jump overs (24/20) min 2-30 double unders min 3-10/8 […]Read More >>

Thursday, 1/24

  • by rbwrv
  • January 23, 2019
Thursday Fitness & Performance “Jackie” Row 1000m 50 thrusters (45/35) 30 pullups Core Tabata russian twists Competition “Jackie 2.0” Row 1000m 50 thrusters (75/55) 30 chest to bar pullups Core Tabata russian twists This is the start of our next block of training.  “Jackie” is a benchmark workout so try to beat your score if […]Read More >>

Wednesday 1/23

  • by rbwrv
  • January 22, 2019
Wednesday Fitness “Did I Stutter” 5 rounds for time 50 single unders 30 walking lunges 10 burpees Performance & Competition “Did I Stutter” 5 rounds for time 50 double unders 30 walking lunges 10 burpees to 6″ target This is meant to be a long steady aerobic workout.  Try to start slower than you think […]Read More >>

Tuesday, January 22

  • by rbwrv
  • January 21, 2019
Tuesday Fitness Strength-Bench Press Every 2 minutes for 5 sets-2 bench press-across “Creed Bratton” 8 minute AMRAP Row 250 meters Run 200 meters 15 wall balls (14/10) Rest 4 minutes 8 minute AMRAP Repeat Performance Strength-Bench Press Every 2 minutes for 5 sets-2 bench press-across “Creed Bratton” 8 minute AMRAP Row 250 meters Run 200 […]Read More >>