2020-11-19 WOD


Today’s WOD is a Tabata based workout which consists of 8 rounds 20 seconds of work followed by 10 seconds of rest. The goal is to give a max effort for the 20 seconds knowing a short 10 second rest is following. There will be a 1 minute rest between each of the next movement is started. Back Squats, L-Sits, Ring Rows, Handstand Holds and Rowing are the exercises that will be performed.



Hamstring/Glute roll-60s

Rotator Cuff roll-60s

Banded pigeon

Trap mash-60s


2 Rounds Empty BB-5 reps per


Back Squat

Elbow Pass Throughs

Strict press

Front Squats

30 seconds of Hollow Rocks between rounds



1. Back Squats-65/95

2. L-sits

3. Ring Rows

4. Handstand Hold

5. Rower

64 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the