WOD - Saturday 2021-02-06


Today’s WOD is a time priority couplet of burpees and back squats. The burpees will spike the heart rate so find a pace that allows you to complete the 25 reps in 3 minutes or less. If the volume of burpees cannot be completed in that time frame reduce the number of repetitions. The back squats are done with your bodyweight as the load on the bar or a weight that challenges you enough that no more than 2 sets will be needed to complete the 15 repetitions. Goal for today is to keep each round around 5 minutes. Find a pace from the start that you can maintain throughout the 20 minutes.



  • Gorilla squats - 60s

  • Banded pigeon stretch - 60s per side

  • Banded hip deflection - 60s per side

  • Squat w/t-spine rotation - 10 per arm

  • PVC PNF External rotation - 10 per - 3 second hold

Activation - Empty Barbell Cycle - 5 reps per

Then 3 Rounds

  • 5 Burpees

  • 3 Back Squats - Build to WOD weight throughout the sets


Amrap 20:

25 Burpees

15 Bodyweight Back Squats


Pec Mash

Foam roll quads

69 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