Sunday, January 26, 2020

WOD 1-27-20

Pause F. Sq 4 x 3
-------------------------
30-20-10
FSq (115/75)
HRPU
DU (x3)

What a weekend! Great job to both Mad City teams that
competed at the Barbells and Bacon comp at CF the Tracks!


Thursday, January 23, 2020

WOD 1-24-19

16 min AMRAP-
10 KBS (53/35)
10 box jump overs (24/20)
10 P. Press (95/65)

Wednesday, January 22, 2020

WOD 1-23-20

B. Sq 10-8-6-4-2
------------------------
A- 3 x 6-10 lateral step-up
B- 3 x 10 pallof press
C- 3 x 30-45 sec. plank


Tuesday, January 21, 2020

WOD 1-22-20

EMOM x 8- 2 PSN + 1 OHS
--------------------------------------
OPEN 11.1
10 min AMRAP-
30 DU
15 PSN (75/55)

Have some fun testing the FIRST EVER Open WOD!

WOD 1-21-20

EMOM x 8- 9 burpee over ball + 3 Dball over shoulder
*Rest 2:00
3:00 min max cal (your choice of machine)
*Straight into 200 ft Dball carry


Sunday, January 19, 2020

WOD 1-20-20

Split Sq 4 x 8
----------------------
15 thruster (115/75)
5 bar MU
12 thruster
4 bar MU
9 thruster
3 bar MU

Thursday, January 16, 2020

WOD 1-17-20

Parter WOD:
15 min AMRAP-
5 wall climbs
10 DL (185/135)
50 DU
While one partner works through reps,
the other partner holds choice of DBall, plank,
or bottom of squat. *May split reps any way