A Mainsite WOD

  • December 13, 2017

Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)

Complete for Time:
400 meter Run
100 meter Farmer’s Carry (50/35)
800 meter Run
100 meter Farmer’s Carry
400 meter Run

Strength Superset
Complete 3-4 Rounds for Quality of:
Single-leg Deadlift (5 per leg)
Bulgarian Split Squat (5 per leg)
*Increase weight each round if able.

Baseline Row Test plus Tabata

  • December 11, 2017

Baseline Row Test:
1000 meter Row for time

“Tabata This Hold”
8 Rounds of:
0:20 work, 0:10 rest for a total of 16 mins
Alternate between these four movements:
Hollow Rock Hold
Handstand Hold
Squat Hold
Ring Support Hold

Core Dessert:
Turkish Get-ups: spend 10 minutes working up to a challenging weight

Saturday WODs

  • December 9, 2017

Endurance WOD (7:45a):
“The Jenn”
Complete 3 Rounds for Time:
20 Wall Ball Shots (20/14)
20 Sit-ups
20 Box Jumps (24/20)
20 Push-ups
20 Mountain Climbers
20 Pull-ups
20 Kb Swings (50/35)
20 Burpees
20 Db Thrusters (40/30)
20 Air Squats

Community WOD (10:00a)
20 Minute AMRAP:
10 Wall Ball Shots
10 Sit-ups
10 Box Jumps or Step-ups
10 Push-ups
10 Calorie Row
10 Mountain Climbers
10 Pull-ups or Ring Rows