Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery

Circus Act

Skill/Strength: Strength
Split Jerk
20 mins to find 1RM

WOD: Conditioning
12 min AMRAP
4 Handstand Push Ups
4 Cleans (115/85#)
200m Run

Finish: Time Trial
500m Row for Time

Mobility Mashup


Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

3 Rounds of:
1 min Row (cal)
1 min Run (reps)
1 min Air Bike (cal)
1 min Unbroken Double Unders (reps)
1 min Rest

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