W.O.D. – Workout of the Day

Announcements

• Click here to learn about our $99 Summer Deal!
• WOD and BREW is THIS FRIDAY AT MISSION GORGE/KENSINGTON BREWERY!  CLICK HERE to learn more
• Memorial Day Murph is Monday 5/30 at Miramar  CLICK HERE to learn more

WOD

20 …

Announcements

• Click here to learn about our $99 Summer Deal!
• WOD and BREW is THIS FRIDAY AT MISSION GORGE/KENSINGTON BREWERY!  CLICK HERE to learn more
• Memorial Day Murph is Monday 5/30 at Miramar  CLICK HERE to learn more

SWOD Week …

Announcements

• Click here to learn about our $99 Summer Deal!
• WOD and BREW is THIS FRIDAY AT MISSION GORGE/KENSINGTON BREWERY!  CLICK HERE to learn more
• Memorial Day Murph is Monday 5/30 at Miramar  CLICK HERE to learn more

SWOD Week …

Announcements

• Click here to learn about our $99 Summer Deal!
• WOD and BREW is THIS FRIDAY AT MISSION GORGE/KENSINGTON BREWERY!  CLICK HERE to learn more
• Memorial Day Murph is Monday 5/30 at Miramar  CLICK HERE to learn more

SWOD Week …

Announcements

• Click here to learn about our $99 Summer Deal!

SWOD

Barbell Rows 4×10

WOD

AMRAP 6min

24 cal Row

12 Pullups

Rest 2 min

AMRAP 6 min

24 Wall Balls (20/14 to 10’/9’)

12 SDHP (75/55)

• Announcements
  • Click here to learn about our $99 Summer Deal!

SWOD Week 8 DELOAD (12 min)

Front Squat 4×5 (No more than 65% of last week),rest exactly 1 min between sets

WOD

AMRAP 18 min

400m run

6 Power Clean …

Announcements

• Click here to learn about our $99 Summer Deal!

Team WOD (Teams of 3)

100 Burpees

100 Russian KB Swings (70/53)

100 Box Step OVERS over 20” box

Rules: At any time: 1 person working on reps, 1 …

Announcements

• Click here to learn about our $99 Summer Deal!

SWOD Week 2 Hang Squat Cleans (20 min)

High Hang Clean+Hang Clean x 2

Hang Clean: 3×4 reps, 2×3 reps

WOD

AMRAP 8 min

24 Double Unders (48 singles)

16 …

Announcements

• Click here to learn about our $99 Summer Deal!

SWOD Week 8 DELOAD  UNSCORED (15 min)

(Push Jerk if you are new)

Split Jerk 4×5 (No more than 65% of last week),rest exactly 1 min between sets

WOD…

Announcements

• Click here to learn about our $99 Summer Deal!

SWOD Week 2 (18 min)

1& a Quarter Squats (Moderate weight, don’t go max effort)

9×3, one min rest between (4 count down to “the hole”, then squat up to …