miki

WOD 220527

PSN Build (6-8m of singles & doubles) Then, 3rds for time: 21 B.O.B. 15 PSN (95/65) 9 Bar Muscle-ups “It doesn’t take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.” – Norman Schwarzkopf

WOD 220526

FSQ 3×10 Build mod/heavy each set Then, 4rds for time: 200ft DB Farmer Carry 100ft DB Walking Lunges (same DBs) 50 Double Unders “Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.” – Unknown

WOD 220525

AMRAP 10 NFT 10 SA KB Bent Over Rows 6 SA KB Bottoms-up Press KB Bottoms-up Walk D & B Then switch arms. Rest 2m AMRAP 8 Max 200ft Reverse Sled Pulls (for speed, alternating 200ft at a time with 2 or 3ppl) Rest 1m AMRAP 6 Max Rope Climbs (alternating 1 at a time …

WOD 220525 Read More »

WOD 220524

DL 5×3 Build By Feel Then, 4rds for total time & max meters: 10 CL/J (135/95 – any style) 1m Max Meter Row (use 1m timer) 2m Rest “No man is entitled to the blessings of freedom unless he be vigilant in its preservation.” – General Douglas MacArthur

WOD 220523

EMOTM 24 Min 1 – Sprint 200m Min 2 – 12 SA DB OHSQ (6R/6L) Min 3 – 12 Pull-ups & 12 Push-ups “Challenging the meaning of life is the truest expression of the state of being human.” – Viktor E. Frankl

WOD 220520

Every 2m – 6rds: 6 DL (275/185) 12 BJ (24/20) Then, 15rds – 10sec ON/10sec OFF L-Sit Holds “You cannot escape the responsibility of tomorrow by evading it today.” – Abraham Lincoln

WOD 220519

PJ 5×2 Build by feel Then, For time: 40 Calorie Row 40 T2B 40 S2O (135/95) “Never give up. Today is hard, tomorrow will be worse, but the day after tomorrow will be sunshine.” – Jack Ma

WOD 220518

Partner WOD For time: “You go, I go” Bike Cals – 4, 8, 12, 16, 20 KB Swings (53/35) – 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Abmat Sit-ups – 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 “No man has a good enough memory to be a successful liar.” …

WOD 220518 Read More »

WOD 220517

AMRAP 20 10 C2B 20 BSQ (135/95) 30 Double Unders “Words are often seen hunting for an idea, but ideas are never seen hunting for words.” – Josh Billings

WOD 220516

For total time: 3rds 10 PCL (155/105) 20 Push-ups Run 400m *Rest 4m 3rds 12 HPCL (115/75) 12 Ring Dips Run 400m “You, yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

Scroll to Top