Daily WOD’s

10/26/2014

RAIDER PROJECT WOD   INSERT -2,000 Meter row -500 Meter team movement with 2 x 5 gallon water cans   ACTIONS ON -25 & 5

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10/25/2014

TEAM WOD   AMRAP 30 Minutes (Based on the Hero WOD “Colin”)   -400 Meter sandbag run @50/30 -12 Push press @115/85 -12 Box jumps

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10/24/2014

Strength: Deadlift   “THE KRAKEN” (Continual clock with 17 Min time cap)   5 Rounds of: -5 Thrusters @95/65 -5 C2B Pull-ups 4 Rounds of:

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10/22/2014

Strength/Skill: Overhead squats   “NANCY”   5 Rounds for time of: -400 Meter run -15 Overhead squats @95/65   Afterburner: 10 Min of MOB work

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10/21/2014

Skill work: Shoot throughs   EMOM 15 Minute running clock: -Minutes: 1, 4, 7, 10, 13:  6- Bench press @bodyweight -Minutes: 2, 5, 8, 11,

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10/20/2014

Strength: Cleans   “SANDBAG CINDY” For time: -1 Round of Cindy* -12 Cleans @155/105 -6 Sandbag get-ups @30 -1 Round of Cindy -9 Cleans @155/105

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Our community is a fun – and never boring – place to get and stay in shape! Our mix of camaraderie, commitment and passion helps our clients’ get healthier, lose weight, gain self-confidence, train for a marathon or run an obstacle course race.

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