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WODs

Workout of the day.

  • WOD 031722: Thursday, Luck Of The Irish!

    WOD 031722: Thursday, Luck Of The Irish!

    NovemFit & Hybrid: Conditioning: 20:00 EMOM Odd) 20 Sit Ups + Max Alt DB Snatches (35/25#) Even) Max Calories Row Two Scores = Snatchs & Calories RX+: 10 GHD Sit Ups + Max Alt Db Snatches (50/35#) CN: Partner Up & switch each round. Leave about :10 transition time. **Re-Set the monitors each round** BootCamp:

  • WOD 031622: Wednesday Rump Check

    WOD 031622: Wednesday Rump Check

    NovemFit & Hybrid: Strength: Press Combo (NO RACKS) 2 Strict Press + 3 Push Press (5 sets) 2+ 3 @ AHAP HYBRID: For Time 30-20-10 S2S Jumping Ball Slams HR Pushups SL Alt V-Ups Conditioning: For Time: 100 Double Unders (Singles) 80/60 Calorie Echo Bike 60 Box Jump Overs (24″/20″) 40 Dumbbell Push Jerks (35/25#x2)

  • WOD 031322: Sunday Recovery Flow

    WOD 031322: Sunday Recovery Flow

    NovemFit & Hybrid: Conditioning: [RUN] 10 Sets: 200 Meters at Fast Pace 200 Meters Recovery Jog *Scaled 10:00 AMRAP* then Switch stations No Rest Between Reps or Sets [ROW] 10 Sets: 250 Meters at Fast Pace 250 Meters Recovery Row *Scaled 10:00 AMRAP* then Switch stations No Rest Between Reps or Sets [BIKE] 10 Sets:

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