WOD 201006

AMRAP 10 For Quality 2, 4, 6, 8, 10 Strict Pull-ups 10, 8, 6, 4, 2 Strict Ring Dips *Weighted if able Then, 4×500 Row Sprints (work:rest ratio) “If you don’t start somewhere, you’re gonna go nowhere.” – Bob Marley

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WOD 201005

Monday, Wednesday & Friday 3:30pm class time is back! For total time: 3rds – 2m rest between Run 400m 8 Thrusters (135/95) 8 B.O.B. *Rest 4m 3rds – 1m rest between 8 PCL (same bar) 20 Wall Ball (20/16) “Success is the good fortune that comes from aspiration, desperation, perspiration, and inspiration.” – Evan Esar

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WOD 201002

Use your SugarWOD app to it’s full advantage! Post your daily scores/times. Upload your different lifts/max numbers so it’s easy to recall. Put in your Benchmark scores to compare for next time. Always make comments on how you felt, ate, slept or what your performance was like that could make a difference or give you

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WOD 201001

OHSQ 5×2 (3sec lower, 3sec pause, 3sec raise each rep) @ 70%+ Then, For time: 30, 20, 10 Alt SLSQ 200ft Sled Push (3/2) “To live is the rarest thing in the world. Most people exist, that is all.” – Oscar Wilde

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WOD 200930

For time: 60 Calorie Row 30 Burpee BJ (24/20) 15 Muscle-ups Then, 100 Abmat Sit-ups NFT “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

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WOD 200929

Monday, Wednesday & Friday 3:30pm class is coming back! Starting next week, October 5th. See you there! 8min Stations – 1m rest between Station 1 – 10 Calorie Bike 1, 2, 3 Rope Climbs (start over after 3s) Station 2 – 20 OH Walking Lunges (45/25 plate) 40 Double Unders Station 3 – 10 V-Ups

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