1/29 - 2/3: Up this week
This week’s WODs
Sweaty Saturday Partner WOD
MAIN: Fog City WODS - Feb 03, 2024FT: Bike Calories, Power Cleans, and Single Arm Overhead Walking Lunges
For time: 100 Bike Calories 100 Power Cleans, 135/95 lbs 100 Single Arm Overhead Walking Lunges, 50/35 lbs
Friday WOD Part A
MAIN: Fog City WODS - Feb 02, 2024Jackie
For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups
Friday WOD Part B
MAIN: Fog City WODS - Feb 02, 2024Thruster : 1x2
Thruster 1x2 Use the heaviest weight you can for the set.
Thursday WOD
MAIN: Fog City WODS - Feb 01, 20243x AMRAP 9 mins: Row/Bike Calories
For 3 cycles: AMRAP in 9 mins of: Row/Bike Calorie Rest 0 secs between each cycle. For each cycle restart the AMRAP.
Wednesday WOD Part A
MAIN: Fog City WODS - Jan 31, 2024Power Snatch : 3-3-3
Power Snatch 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Wednesday WOD Part B
MAIN: Fog City WODS - Jan 31, 202410-9-8-7-6-5-4-3-2-1: Box Jump Overs, Toes-to-bars, and Power Snatches
10-9-8-7-6-5-4-3-2-1 reps, for time of: Box Jump Over, 24/20 in Toes-to-bar Power Snatch, 135/95 lbs
Tuesday WOD
MAIN: Fog City WODS - Jan 30, 2024Alt EMOM 12 mins: Ring Muscle-ups and Shuttle Runs
Every 1 min for 12 mins, alternating between: 3 Ring Muscle-ups max rep Shuttle Runs, 50 ft
Tuesday Post-WOD Accessories
MAIN: Fog City WODS - Jan 30, 20243 RFQ: Russian Kettlebell Swings, Single Arm Dumbbell Rows, and Pallof Press
3 rounds for quality of: 20 Russian Kettlebell Swings, pick load 12 Single Arm Dumbbell Rows, pick load 20 Pallof Press
Monday WOD Part A
MAIN: Fog City WODS - Jan 29, 2024Front Squat : 3-3-3
Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Monday WOD Part B
MAIN: Fog City WODS - Jan 29, 2024Bench Press : 3-3-3
Bench Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Monday WOD Part C
MAIN: Fog City WODS - Jan 29, 2024Annie
50-40-30-20-10 reps, for time of: Double Under Sit-up