• Daily WOD Blog

    08242020 – 08282020

    Please follow our Facebook page for possible closures due to the storms this week.

    Monday 8-24-20

    For time: 150 Burpees

    Accessory: 3 rounds for quality of:

    20 Weighted Box Step-ups, pick load

    10/5 Strict Pull-ups


    Tuesday 8-25-20

    “Rowing Helen”

    3 rounds for time of:

    Row, 400 m

    21 Kettlebell Swings, 53/35 lbs

    12 Pull-ups

    Accessory:

    Tabata Hollow Body Hold

    Tabata Superman Hold

    Tabata Hollow Body Rock


    Wednesday 8-26-20

    Tabata Handstand Push-up

    Rest 1 min

    Tabata Single Leg Squat

    Rest 1 min

    Tabata Push-up

    Rest 1 min

    Tabata Jumping Lunge

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

    Accessory: 3 rounds for quality of:

    16 Barbell Floor Wipers

    Plank Hold, 45 secs


    Thursday 8-27-20

    “DT”

    5 rounds for time of:

    12 Deadlifts, 155/105 lbs

    9 Hang Power Cleans, 155/105 lbs

    6 Push Jerks, 155/105 lbs

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Accessory:

    Tabata Strict Hanging Knee Raise

    Tabata Kipping Pull-up

    Tabata Downward Dog To Cobra Press Up


    Friday 8-27-20

    Every 3 mins for 30 mins do:

    60 Double Unders

    20 Dumbbell Thrusters, 50/35 lbs

    Accessory: 3 rounds for quality of:

    L-Sit Hold, 30 secs

    10 Parallette Pass Throughs