Our Blog

STRENGTH / FOUNDATION 14:00: 2 HANG CLEAN + 2 FRONT SQUAT + 2 JERK WOD AMRAP 12:00: 1 POWER CLEAN

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 KB HIP OPENER L/R 3 JEFFERSON CURL 5 SL STEP DOWN

WOD 35:00 CAP: 1 MILE RUN OR 4K BIKE 25 PULLUP 50 PUSHUP 75 SQUAT 100 SITUP 75 SQUAT 50

STRENGTH / FOUNDATION 15:00: 5-5-5-3-3-3 DEADLIFT OR SUMO WOD LADDER 15:00: 5 CAL ROW (10-15-20-ETC.) 10 LUNGE (20-30-40-ETC.) 20 DUBS

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 THORACIC ROTATION L/R 3 INCHWORM TO PLANK 5 BIRDDOG L/R 5

STRENGTH / FOUNDATION 12:00: 6 DB PRESS 3 TEMPO RING ROW 3:3 WOD 24:00 CAP: 800M RUN OR 2K B.ERG

THIS S(QUAD) FROM THE 530a CREW, HAD A BLAST AT THE “2 PEAS IN A POD” COMP IN BURLINGTON THIS

STRENGTH / FOUNDATION 20:00: 10-10-10-5-5-5 HIP THRUST 5 SL RDL L/R 5 DEFICIT LUNGE L/R BUDDY WOD *TEAMS OF 2

WOD *YOU MAY CHOOSE WHICH IS YOUR ODD/EVEN AMRAP 42:00: ODD) 400M RUN-SKI OR 1K BIKE 10 PULLUP OR 5

STRENGTH / FOUNDATION 15:00: 5-5-3-3-2-2-2 BENCH PRESS 10 PULLAPART WOD 40-30-20-10, 20:00 CAP: CAL ROW STEPUP 24/20” 10 INCHWORM TO