W.O.D.

Friday - 04/16/2021
WOD FOR FRIDAY, APRIL 16TH

"If you want to be happy, do not dwell in the past, do not worry about the future, focus on living fully in the present. " -Roy J. Bennett


Conditioning: 


“The Waterboy”


Partner Workout

4 Sets:

AMRAP 4 Minutes

10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-


SX: 35 Double Unders, 14/10 lb Wall Ball

BG: 8 Synchro Burpees, 25 Synchro Air Squats

50 Single Unders, 10/8 lb Wall Ball


Accessory: 


2 Rounds

20 Strict ABMAT sit-ups (no arms)

15 Russian Twists (each side)

10 Pallof Presses (each side)

5 Barbells Roll-Outs




5:30AM
7:00AM
7:30AM
9:00AM
9:30AM
10:30AM
12:00PM
1:45PM
2:00PM
2:45PM
3:00PM
3:45PM
5:30PM
6:30PM
7:30PM
Monday
  • WOD
  • Carly Finan
  • 1 spots left
  • WOD
  • Carly Finan
  • 3 spots left
  • WOD
  • Fernando Sempe
  • 2 spots left
  • Open Gym
  • William Moore
  • 4 spots left
  • Young Adult Athletic Program
  • William Moore
  • 4 spots left
  • WOD
  • Fernando Sempe
  • 2 spots left
Tuesday
  • WOD
  • Ryan Corbosiero
  • -1 spots left
  • WOD
  • Ryan Corbosiero
  • 6 spots left
  • WOD
  • Fernando Sempe
  • 2 spots left
  • Open Gym
  • Fernando Sempe
  • 5 spots left
  • Junior Varsity Training
  • William Moore
  • 4 spots left
  • ZOOM Virtual Class
  • Danielle Richter
  • 8 spots left
  • WOD
  • James Toppeta
  • 3 spots left
  • The Mobility Lab
  • Fernando Sempe
  • 9 spots left
Wednesday
  • WOD
  • Gregory Lawley
  • 1 spots left
  • WOD
  • Gregory Lawley
  • 2 spots left
  • WOD
  • Fernando Sempe
  • 3 spots left
  • Open Gym
  • William Moore
  • 2 spots left
  • Freshman Soccer Training
  • William Moore
  • Young Adult Athletic Program
  • William Moore
  • 3 spots left
  • WOD
  • Michaelle Negra
  • 2 spots left
Thursday
  • WOD
  • Ryan Corbosiero
  • 5 spots left
  • Open Gym
  • Kate Hutson
  • 5 spots left
  • Junior Varsity Training
  • William Moore
  • 4 spots left
  • ZOOM Virtual Class
  • Danielle Richter
  • 8 spots left
  • WOD
  • Kara Erhamza
  • 2 spots left
Friday
  • WOD
  • William Moore
  • 4 spots left
  • WOD
  • William Moore
  • 2 spots left
  • WOD
  • Gregory Lawley
  • 2 spots left
  • Open Gym
  • Annie Miller
  • 5 spots left
  • Freshman Soccer Training
  • William Moore
  • Young Adult Athletic Program
  • William Moore
  • 5 spots left
  • WOD
  • William Moore
  • 1 spots left
Saturday
  • WOD
  • Gregory Lawley
  • 0 spots left
  • WOD
  • Gregory Lawley
  • 1 spots left

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