Layla’s Birthday WOD

Layla’s Birthday WOD

WOD: “Layla’s Birthday WOD” PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 2000m Row 150 Pull-Ups 150 Sit-ups 150 Box Jumps (24/20) 200m Bear Crawl *Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 250m. All...
Wednesday 11.24.21

Wednesday 11.24.21

WOD: “Tosh.Row” Teams of 2 3 Rounds For Time: 250 Meter Row + 3 Power Cleans 500 Meter Row + 5 Power Cleans 750 Meter Row + 7 Power Cleans Barbell: (155/105) [Kilos = 70/48] *Score = Time it takes to complete the workout Workout Flow: P1 250 Meter Row + 3 Power Cleans...
Tuesday 11.23.21

Tuesday 11.23.21

STRENGTH: Party 1a: Strict Press 4 sets of 10 Strict Press *Score = Sum Total Load Part 1b: Strict Press 1 set of 10+ Strict Press *Score = Total Reps WOD: “Hide & Seek” 27-21-15-9: Box Jump Overs (24″/20″) Front Squats (75/55) [Kilos = 34/25] *Score...
Monday 11.22.21

Monday 11.22.21

WOD: “Good Grief” 5 Rounds x AMRAP 3: 4 Devil’s Press (50’s/35’s) (35’s/20’s) 6 Toes to Bar 24 Double Unders Rest 1 Minute Between Rounds
Saturday 11.19.21

Saturday 11.19.21

WOD: “Kinda Fight Gone Bad” 5 rounds for time of: 20 wall-ball shots (20/14) 20 sumo deadlift high pulls (75/55) 20 box jumps, (24/20) 20 push presses (75/45) 20 calorie row Rest 1...
Friday 11.19.21

Friday 11.19.21

WOD: “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is...
Thursday 11.18.21

Thursday 11.18.21

WOD: “Water Balloon” 12:00 Amrap 6-12-18-24. . . Dumbbell Bench Press (50s/35s) 50 Double Unders (After each set) FINISHER For Quality: 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single DB, one head in each hand. **DB rests across the...
Wednesday 11.17.21

Wednesday 11.17.21

WOD: “No Shoes, No Shirt, No Problem” AMRAP30: Team of 2 You go, I go. . . 300 Meter Row 12 Toes to Bar* *Subs for Toes to Bar: -Reduce Reps -Knees To Chest -2x AbMat...
Tuesday 11.16.21

Tuesday 11.16.21

WOD: “Turn & Burn” 3 Rounds: 15 Double Dumbbell Squats 15 Double Dumbbell Shoulder to Overhead 400 Meter Double Dumbbell Farmer’s Carry 3 Rounds: 45 Air Squats 15 Double Dumbbell Shoulder to Overhead Dumbbells: (50/35)(35/20) 400m = 8 down and backs in gym...
Monday 11.15.21

Monday 11.15.21

Part 1: Heavy 3 Power Snatch Build to A Heavy Set of 3 Power Snatch*Score= Heaviest Load Part 2: “I Got Options” [On the 0:00] 9-6-3: Power Snatches (135/95) (95/65) Burpee Box Jump Overs (30″/24″) [8 Minute Time Cap] [On the 10:00] 12-9-6: Power Snatches...