Tuesday, Oct 17th

Today's WOD

Fitness Competitor 511GRIT

Group Warm Up:

  • 2 Minute deep squat hold

2 Rounds

  • 50ft High knees + 50 ft Butt kickers
  • 10 Barbell Strict Press
  • 10 Barbell Good Morning/Squat
  • 10 Roll over V-sit 


2 Rounds:

  • 3 HSPU
  • 5 Back Squat
  • 200M Run 

20 Minute AMRAP

  • 10 Handstand Push ups
  • 15 Back Squats (135#/95#)
  • 400M Run

 

Group Warm Up:

  • 2 Minute deep squat hold

2 Rounds

  • 50ft High knees + 50 ft Butt kickers
  • 10 Barbell Strict Press
  • 10 Barbell Good Morning/Squat
  • 10 Roll over V-sit 


2 Rounds:

  • 3 HSPU
  • 5 Back Squat
  • 200M Run 

20 Minute AMRAP

  • 10 Handstand Push ups
  • 15 Back Squats (135#/95#)
  • 400M Run

Warm Up

 

WOD:

  • 1 mile run
  • 40 box jump (24"/20")
  • 30 kettlebell swings (35#/25#)
  • 20 kettlebell goblet squats (35#/25#)
  • 10 insane lunges
  • 20 kettlebell goblet squats (35#/25#)
  • 30 kettlebell swings (35#/25#)
  • 40 box jump (24"/20")
  • 1 mile run 

Past WODs

Starting in June 2014 we revamped our programming by providing additional strength & skill work via 511BRUTUM, then in July 2014 we began the Fitness & Competitor WOD options.  Because of this we only list our programming on the web starting from June 1st, 2014.

 

Free Class + Waiver

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