Workout of the Day
Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.
WOD Leaderboard
Wednesday, August 4, 2021
A. 1000m Row
B. 5 Rounds for time of:
5 Deadlift – 275#/185#
10 Burpees
Coach’s notes:
Complete A and B in any order, resting as much as can be afforded between sets. Note, B is a throwback to the 2008 Games, Event B. Burpees are completed to the standard of full extension with a clap
WOD LeaderboardMonday, August 2, 2021
800m Swim or
50m swim every 90s X 12
Coach’s notes:
Too hot to be in the sun so hit the pool or the lake. Post time to complete 800m or split times for your 50’s to comments.
WOD LeaderboardSaturday, July 31, 2021
In partners complete:
100 Cal Erg. (one working at a time)
50 Synchro Wallballs
100 Power Clean (one working at a time)
50 Synchro Toes to Bar
100 Box Jumps (one working at a time)
50 Synchro Med Ball Slams
100 Front Squats (one working at a time)
50 Synchro V-ups
100 Sumo Deadlift High Pulls (one working at a time)
Coach’s notes:
Barbell weight must stay the same for all movements for each athlete. Post time to complete to comments.
WOD LeaderboardWednesday, July 28, 2021
A1. Barbell Push Press (from floor) – 5 reps X 5-7 sets, rest approx. 90s
A2. 2 Foot Lateral Hops – 10 reps (5/side) X 5-7 sets, rest 90s
Notes: These are to be done as rebounding jumps. Adjust height as low as needed to ensure rebounding and move to as high as can be achieved.
A3. 3 Pause Power Clean – 3-5 reps X 5-7 sets, rest approx. 90s
Notes: Pause just below knee, mid-thigh and on catch.