WODS for the Week of 12.27.2020

WE SURVIVED 2020!

This is the last week of 2020 and all of us are ready for it to go away. Come join us this week as we finish up 2020 with some running and assault bike this week.


WODS for the Week of 12.27.2020


Monday 12.28.2020 @5:30 pm


rope burn

Ten Rounds

20 Calories Assault Runner

1 Rope Climb

*If your unable to perform rope climbs then you will perform two wall walks.

*If your unable to perform wall walks  or rope climbs then each athlete will perform 10 Ring Rows.

20+1= 21 for the new year coming up.

See Link for demo of Wall Walks.

Workout Detail:

There is no pace on the runs, but just keep a pace to move through the calories. The estimated distance for 20 calories will be approximately 200-300 meters.

Rope Climbs and Wall Walks are designed to test your capacity and strength this week.

This workout will be more mental and fighting through the calories each round and ending it with a specific skills of rope climbs and Wall Walks.

Workout Hints:

Keep Moving and take your rest walking to the rope and back to the runners.

Your Score:

You will score the total time it takes you to complete all ten rounds.


Thursday 12.31.2020 @5:30 pm


sandy beaches

Thirty Minute Running Clock:

Six Total Rounds (Each round is five minutes)

Minute 1: 100 meter Assault Runner or Outside.

Minute 2: 10 Sandbag Back Squats  50/35

Minute 3: 10 Burpees over Sandbag. These can be performed by facing the sandbags or lateral burpees. Just do a burpee and jump over it anyway you want.

Minute 4: Max Calories Assault Bike

Minute 5: Rest :60 Seconds.

Repeat 5x.

Workout Detail:

This is a interval EMOM and will test your capacity. Move at a brisk pace and use your minute rest to recover for each round.

Workout Hints:

Keep Moving and try to recover within each minute capacity.

Your Score:

You will score the total amount of calories on the Assault Bike for the entire duration of the workout.

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