Tuesday WOD at 306

Tuesday WOD,
 8 Rounds
12 Fr Squats at 175/115
12 Pull Ups

Monday's WOD at 306

"Tabata Something Else"

20 seconds of work
10 seconds of rest
8 times per movement

Double unders
Box Jumps 20/16
Wall Ball Sit-Ups 12/16
Shuttle Runs
 

Sunday's WOD at 306

WOD 3 at 306
5 Ball Slams
5 Power Cleans 
5 Toes to Bar

15 Rds 

Saturday's WOD

Today's WOD is incredibly deceptive, but aren't they always;)
WOD:
Burpee bar - hop
Push Press  95/65
Ladder 1,2,3,...on the minute

Wod Day 2 at 306

4 Cycle Met -Con
5 deadlifts 225/185
10 Push ups (H/R for Men)
15 Sit -Ups
AMRAP in 3min, rest 1 minute
X4

Inaugural WOD

Hi everyone,

Curious about what your first WOD at 306 will be?  Well, wait no longer:

2X Gym length overhead walking lunge  45lbs/35lbs 

Followed by:
21-18-15-12-9-6-3 reps of:
Box Jumps 24/20
Wall Ballls 20/16

Finish with

WOD Blog Article

This blog category is for the daily WOD. This is where you will find the description of the workout of the day. 

Warm Up:
Row 1000 meters
Movement Prep
5 Pull ups, 10 Push Ups, 15 Squats (3x)

WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Cool Down:
25 GHD Situps
25 GHD Back Extensions