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
June 5 - 10, 2023

June 5th
Borna's Bday
2 Rounds for time of:
32 Kettlebell swings, 53/35 lb
32 Bulgarian split squats, each leg
32 Row calories
32 KB Deadlifts, 53/35 lb
32 Box Jumps, 24/20"
32 V-ups
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Tuesday 6th
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
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Wednesday 7th
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

Thursday 8th
EMOM 16:
Even minutes:
3 rope climbsOdd minutes:
12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.

Full Bore Friday 9th
4 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups

Rest 5:00

7 rounds for calories:
:30 bike
:30 rest

Rest 5:00

3 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
– Rest :30 between rounds.
– Score is total dips.

Partner Saturday 10th
AMRAP 20:00 with a partner:
100-ft sled push
12 alt. DB snatches (35/50 lb)
100-ft sled push

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