1/29 - 2/3: Up this week

This week’s WODs

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Feb 03, 2024
    FT: 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, 2024
    Jackie

    For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups


  • Friday WOD Part B
    MAIN: Fog City WODS - Feb 02, 2024
    Thruster : 1x2

    Thruster 1x2 Use the heaviest weight you can for the set.


  • Thursday WOD
    MAIN: Fog City WODS - Feb 01, 2024
    3x 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, 2024
    Power 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, 2024
    10-9-8-7-6-5-4-3-2-1: 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, 2024
    Alt 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, 2024
    3 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, 2024
    Front 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, 2024
    Bench 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, 2024
    Annie

    50-40-30-20-10 reps, for time of: Double Under Sit-up


Alice Pollard