Football WOD – May 26, 2019
Complete 6 rounds for max reps of: 30 seconds shuttle run (10m) 30 seconds rest 30 seconds power clean (155/105#) 30 second rest 30 seconds evil wheels 30 seconds rest WOD Notes: Athletes will start…
Daily WOD – May 25, 2019
Complete 50-40-30-20-10 reps for time of: Wallballs (20/14# to 10/9') Box jumps (24/20") KB swings (53/35#) WOD Notes: The box jump volume in this workout is designed for a very proficient jumper. A quick and…
Daily WOD – May 24, 2019
Push Jerk 3-3-3-3-3 Then take 15 minutes to work on 3 or more of the following: Scales L-sits Inversions Planks Stretching WOD Notes: Compare push jerk to 180716. The exercises above (sometimes called SLIPS) are…
Daily WOD – May 23, 2019
Partner Interval Complete 12 rounds for time of: 300/250m row 15 burpees 25 sit ups WOD Notes: Partners alternate every movement. Partner 1 will row, then partner 2 will burpee, and partner 1 will do…
Daily WOD – May 22, 2019
AMRAP in 17 minutes of: 10 thrusters (95/65#) 1 rope climb 30 double unders WOD Notes: We're looking for high intensity - meaning quick rounds and transitions! Pick a thruster weight that allows you to…
Daily WOD – May 21, 2019
Banded deadlifts 8x3 Then: 5 rounds (not for time) of: 5R/5L single leg kettlebell deadlifts 3 tall box jumps WOD Notes: Banded work is all about speed! Pick a barbell weight and band tension combo…
Daily WOD – May 20, 2019
3 rounds of: 400 meter run 30 yards one-arm overhead walking lunges (50/35#) 7 bar muscle ups Community Notes: On Saturday June 15, we're hosting ICA's Battle for the Iron Phoenix 2.0. The Battle for…
Football WOD – May 19, 2019
Complete 4 rounds: Power snatch (135/95#) max reps in 60 seconds Row max distance in 60 seconds Rest 60 seconds between rounds. WOD Notes: Compare to 141123.
Daily WOD – May 18, 2019
AMRAP in 3 minutes of: 5 front squats (185/115#, ~70% 1RM) 7 burpees 9 toes to bar Rest 3 minutes, then repeat for a total of 5 cycles. WOD Notes: For this workout, you'll sprint…
Daily WOD – May 17, 2019
Complete for time: 1000/800m row Then 30-20-10 Dumbbell snatches (50/35#) Box jumps (24/20") Class Registration Note: We've seen an increase in no-shows and late cancels recently and wanted to stress the importance of removing your…