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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.

2014.04.19 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...

2014.04.14 Monday

Warm up: 5 min SMR

 

Agile 8 then

Box Jump 1, 1, 1, 1, 1, 1

Skill: Back Squat

WOD:

A. 5 x 5 Back Squat

B. EMOM 8 min.

1...

2014.04.12 Saturday Team Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Warm up: Junkyard Dog x 4 Skill: OHS, Pullups WOD: In...

2014.04.11 Friday

Warm up: PE Class Warm Up- see video.

 

Skill:  Front Squat, Weighted Pullup

WOD:

A. Weighted Pullups 3, 3, 3, 3, 3 on 2:30 int.

B. 5 Rounds...