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WODs

WOD stands for "Work Out of the Day". Check this section for quick access to our program or get the full descriptions on our WOD page in the top menu.

2014.04.23 Wednesday/ 2014.04.24 Thursday

On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility.                 Warm...

2014.04.22 Tuesday

Warm up: 10 min. Red Band Drills (penguins walks, scap retractions, good mornings)

Skill: Russian Swings, GHD, HR Pushups

WOD:

A. Back Squat...

2014.04.21 Monday

Throwback Deadlift pic from 2011.  Go Big Jason!

Warm up: 5 min. Jump Rope/ 15 min. Muscle Up practice

Skill: Push...

2014.04.19 Saturday Team Badger

Team Badger

Warm up:  Freeze Tag for Squats

Skill: Squat Clean, Pullup, POSE

WOD:

Team Badger

3 Rounds for Time

40 Squat Cleans...

2014.04.18 Good Friday

Warm up: 10 min. Plyos ATF. 2 x Bunny Hops, Bear Crawl, Lateral Shuffle, Inch Worm, Carioca, Walking Lunge, Crab Walk Skill: Front Squat,...

2014.04.16 Wednesday/2014.04.17 Thursday

On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility.                   Warm up:...

2014.04.15 Tuesday

Warm up: 4 min. Jump Rope, 1 min. Max double Unders Skill: Floor Press, Pendlay Row, Evil Wheel (barbell rollout) WOD: A. Alternate sets on 1:30 interval Floor...