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Category Archives: WOD

Saturday 1/19/19

  • by rbwrv
  • January 18, 2019
Saturday Fitness, Performance, and Competition Partner WOD “Bears, Beats, Battlestar Galactica” 12 rounds for time-alternate movements 12 burpees 12 box jumps 200 meter run This is a sprint partner workout.  Every movement should be done as quickly as possible and you should get about the same amount of rest time as work time.Read More >>

Friday 1/18/19

  • by rbwrv
  • January 17, 2019
Friday Fitness Strength-Back squat Every 3 minutes for 5 sets-3 back squats-building WOD “Kevin Malone” 50 wall balls (14/10) 40 SA dumbbell push press (35/20)-alternate every 5 reps 30 dumbbell goblet squats (35/30) 20 alternating dumbbell snatches (35/30) 20 pullups Performance Strength-Back squat Every 3 minutes for 5 sets-3 back squats-building WOD “Kevin Malone” 50 […]Read More >>

Thursday 1/17/19

  • by rbwrv
  • January 16, 2019
Thursday Fitness Gymnastics 12 min EMOM minute 1-Single arm OH db walk-30′ each arm minute 2-10 ring rows WOD “Toby Flenderson” 9-15-21 Thrusters (75/45) Situps Performance Gymnastics 12 min EMOM minute 1-20-30 second handstand hold minute 2-6-12 pullups WOD “Toby Flenderson” 9-15-21 Thrusters (95/65) Toes to bar Competition Gymnastics 12 min EMOM minute 1-handstand walk […]Read More >>

Wednesday 1/16/19

  • by rbwrv
  • January 15, 2019
Wednesday Fitness, Performance, and Competition Partner WOD “A Little Stitious” 20 minute AMRAP-alternate rounds Row 12/8 calories 6 burpees over the rower This is a partner workout with quick bursts of work.  Every set should be done quickly as we want you to focus on working fast and training your heart rate to lower quickly […]Read More >>

Tuesday 1/15/19

  • by rbwrv
  • January 14, 2019
Tuesday Fitness Accessory 3 rounds for quality 10 single arm dumbbell high pull/arm 10 single arm dumbbell shoulder press/arm 10 single arm dumbbell bent over row/arm 10 dumbbell box step ups/leg WOD “Dwight Schrute” 21-15-9 Front squats (95/65) Hand release pushups Box jumps (20″) Performance Accessory 3 rounds for quality 10 single arm dumbbell high […]Read More >>

Monday, 1/14/19

  • by rbwrv
  • January 13, 2019
Fitness Cycle Benchmark WOD “Michael Scott” 10-8-6-4-2 Clean and jerks (95/65) 20-16-12-8-4 Pullups Core Tabata situps Performance Cycle Benchmark WOD “Michael Scott” 10-8-6-4-2 Clean and jerks (115/75) 20-16-12-8-4 Pullups Core Tabata situps Competition Cycle Benchmark WOD “Michael Scott” 10-8-6-4-2 Clean and jerks (135/95) 20-16-12-8-4 Chest to bar pullups Core Tabata situps This is the cycle […]Read More >>

Saturday 1/12/19

  • by rbwrv
  • January 11, 2019
Fitness, Performance, and Competition WOD “Scranton” Teams of 2 100 pullups Run 400 meters together 100 pushups Run 400 meters together 100 wall balls Run 400 meters togetherRead More >>

Friday 1/11/19

  • by rbwrv
  • January 10, 2019
Friday Fitness Strength Deadlift Every 2 minutes for 6 sets perform 3 deadlifts-building to moderate triple WOD “Andy Bernard” 5 rounds for time 5 power cleans (115/75) 20/15 calorie bike/row Rest 2 minutes Performance Strength Deadlift Every 2 minutes for 6 sets perform 1 deadlift-building to heavy single (not a max) WOD “Andy Bernard” 5 […]Read More >>

Thursday 1/10/19

  • by rbwrv
  • January 9, 2019
Fitness Gymnastics 4 sets for total reps 1 minute of situps 1 minute rest WOD “Pam Beesly” 15-12-9 Front squats (95/65) 30-24-18 Burpees Performance Gymnastics 4 sets for total reps 1 minute of toes to bar 1 minute rest WOD “Pam Beesly” 15-12-9 Overhead squats (115/75) 30-24-18 Bar facing burpees Competition Gymnastics 4 sets for […]Read More >>

Wednesday 1/9/19

  • by rbwrv
  • January 8, 2019
Fitness, Performance, and Competition WOD “Dunder Mifflin” 20 minute AMRAP 20 box jumps (step down) 20 russian kettlebell swings (eye level) 20 walking lunges 200 meter runRead More >>