Search
  • Today's WOD
    • Mar 13, 2020
    • 1 min read

WOD-3/13/20

Rafi‘s Birthday WOD You’re an amazing part of our community and wishing you many more happy healthy years to come bud


Warm Up:

10 Burpees

10 Stationary Inchworms x2 push ups

20 Shoulder Taps

2 Rounds: 30 Seconds each

Pec stretch

Y stretch

Strength: Bench Press

1x10 @ 50%

4x13 @ 60%

Conditioning: 4 Rounds

10 Ring Dips

10 Alt single arm thrusters 45/20

10 Push ups

Capp st Run

75 views0 comments

Recent Posts

See All

WOD-3/31/20 and 5pm Zoom link.

WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG

WOD-3/30/21 and 5pm Zoom link

Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10

WOD-3/29/21 and 5 pm Zoom link.

Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM