WARM UP
10 Leg Swings (alternate) 10 Push Press 10 Front Squats 10 Bar Swings 50 Singles WEIGHTLIFTING 3-3-2-2 Front Squat WOD 5 RFT 50 Singles 5 Front Squats 5 Push Press 5 KB Swings 5 Burpees WARM UP
10 Leg Swings (alternating) 10 Med Ball Shoulder Squats 10 Med Ball Thrusters 10 KB Swings 10 Dislocates WEIGHTLIFTING 3-3-3 Front Squat TEAM WOD 60 Singles (each) 60 Med Ball Shoulder Squats 60 Med Ball Thrusters 60 KB Swings 10 Front Squats (each) WARM UP
100 Singles 10 Med Ball Squats 10 Dislocates 10 KB Swings 10 Push Press ENDURANCE "FML" WOD 10 RFR KB Swings Rope Waves Push Press Singles WARM UP
10 Leg Swings (alternating) 10 KB Swings (heavy) 10 Dislocates 10 Good Mornings 10 Med Ball Squats ENDURANCE Med Ball Sally TEAM WOD 300 Singles (together) 60 KB Swings (44/35) 60 Deadlifts (135/85) 60 Med Ball Squats (20/16) 300 Singles (together) WARM UP
20 Med Ball Squats 20 Heavy KB Swings 10 Good Mornings 10 Leg Swings ENDURANCE Row AMDAP in 10 min LV 8 (switch every min) PARTNER WOD For Time Row 600m @ LV 8 60 KB Swings (heavy) 60 Med Ball Squats Row 200m @ LV 8 10 Burpees (each) WARM UP
2 ROUNDS 10 Med Ball Squats 10 KB Swings 50 Singles ENDURANCE "Sally" with Med Balls WOD EMOM (20 Min) 5 Med Ball Squats 5 KB Swings 20 Singles 1 Burpee WARM UP
Row 100m @ LV6 10 Med Ball Squats 50 KB Swings 100 Singles WOD EMOM (20 min) 5 Med Ball Squats 5 KB Swings 50 Singles WARM UP
Row 200m @ LV 9 2 Rounds 10 Dislocates 10 Good Mornings 10 Push Press (bar) WOD 4 Rounds for Meters (15 min cap) Row @ Level 7 Push Press, 65# KB Swings, 35# WOD
4 Rounds for Time (15 min cap) 30 Battle Rope Waves 15 Deadlifts, 95# 12 Med Ball Squats, 20# |
WOD BLOGAll WODs will be posted here. You can do them on your own, or swing by the cave to have an awesome workout! Archives
February 2022
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