workout of the day
08.11.2022
WOD
"Max Out"
20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest
06.25.2021
WOD
"Watch the Clock"
20:00 EMOM
min 1- battle ropes x 30 seconds
min 2- MB or slam ball tall plank single arm push back x 10 each side
min 3- KB balanced PVC hold x 30 seconds
min 4- bike cals x 20 seconds all out
02.21.2020
WOD (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals
