WOD - Monday 2021-02-08


Today’s WOD is going to be spicy! Grip, lats, hamstrings, and core will all get plenty of work. We should look for DB or KB weight that allows us to complete all 12 reps unbroken throughout the entire workout, and a pull-up version that allows us to complete our reps 2 sets. With only 9 per round, we’ll want these burpees to be FAST. Can you keep your rounds under 2 minutes?


12 min back routine

3 Rounds, building to WOD weight

  • 6 Deadlifts

  • 3 Burpees

  • 5 Pull-up variations


Amrap 15:

12 DB or KB deadlifts

9 Burpees over DB/KB

6 Strict pull-ups (weighted if possible)


Amrap 8


Toes to KB



Foam rolls lats

Banded hamstring stretch

52 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