WOD 4/22

Support Your Local Box WOD #3

Warmup: Spider-Man w/reach x5 ea Dead bug curl ups x30

3 sets: 10 front lunges 10 reverse lunges 10 scap push-ups 10 squats 10 sit-ups

#supportyourlocalbox WOD 3 For time: 50 DB deadlifts 50 Abmat sit-ups 50 Box step ups 50 Single arm DB thrusters

Strength circuit: E2M x 3 sets (18 min) Single arm DB bench x6 ea @20X1 Single arm DB row x6 ea @2111 Hollow hold or rock x60

6:30 Recording


9:30 Recording


6 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

WOD - 2021-04-29

OVERVIEW Today we are going to take on Hero WOD Manion. First Lieutenant Manion was from Doylestown and assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force. H