WORKOUT OF THE DAY (WOD)

Every day a new Workout is posted, called the Workout of the Day or WOD. Everyone who comes to class that day does a version of the same WOD, based on their fitness level and goals, and receives a score based on time of completion, reps accumulated, or total work output — this creates a camaraderie among the participants that is unlike any other gym experience. In fact, it is more akin to the feeling one gets when they belong to an organized sports team.

WODs for the week
September 18 - 23

Monday 18th
5 rounds for time:
75 double-unders
20 alternating DB snatches (35/50 lb)
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Tuesday 19th
Coach J's Bday WOD 
With a partner, on a 30:00 clock:
100 bar-facing burpees
100 wall-ball shots (14/20 lb) (9/10 ft)
1600-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
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Wednesday 20th
HEAVY DAY
For load:
Push press5-5-3-3-3-1-1-1-1-1
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Thursday 21st
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold

Full Bore Friday 22nd

AMRAP 8:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

For time:
5-4-3-2-1 Strict muscle-ups
-complete 1:00 plank hold after each set

‍3 rounds for time:
200-m run
12 KB swings (35/53 lb)
6 pull-ups
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– Rest 5:00 between workouts

PARTNER SATURDAY 23rd
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.