Tag / spin

    Loading posts...

  • WOD 1/3/21

    5 Rounds: 300m Run or 400m Row or 800m Spin 20x Plate Sit Ups (25/15) 10x Deadlift (185/135)

    01/02/2021
    WOD

  • WOD 12/28/20

    1600m Run or 2K Row or 4K Spin 25x KBS (70/44) 800m Run or 1K Row or 2K Spin 25x KBS 400m Run or 500m Row or 1K 25x KBS 200m Run…

    12/28/2020
    WOD

  • WOD 12/23/20

    AMRAP 25 minutes: 30x Leg Lifts 30x DB Russian Twists (30/20) 30x Sit Ups 300m Run/400m Row/800m Spin

    12/22/2020
    WOD

  • WOD 12/21/20

    10,9,8…1 Jerks (135/95) After Evens: 25x Box Jumps (24/20) After Odds:  200m Run/300m Row/600m Spin  

    12/20/2020
    WOD

  • WOD 12/20/20

    Cash In:  Tabata Hollow Hold WOD: 25x Medball Cleans (25/16) 200m Run/300m Row/600m Spin 1 Way Prowler Push 20x Medball Cleans 200m Run/300m Row/600m Spin 1 Way Prowler Push 15x Medball Cleans…

    12/19/2020
    WOD

  • WOD 12/15/20

    6 Rounds: 5x Turkish Sit Up Each side (30/20) 10x DB Renegade Rows Each side (same DB) 15x DB Push Jerks (same DBs) 30x Air Squats After Every 3 Rounds: 500m Run…

    12/14/2020
    WOD

  • WOD 12/10/20

    AMRAP 25 minutes: 20x Hollow Rocks 200m Run or 300m Row or 600m Spin 20x Leg Lifts 200m Run or 300m Row or 600m Spin 20x Iso Ab to Plank 200m Run…

    12/10/2020
    WOD