Sunday 230903

Date:

Share:

For time:
50-40-30-20-10
Eye level kettlebell swings
10-20-30-40-50
Calories on the rower
1-2-3-4-5
Wall walks

Post WOD:
3 -5 Rounds for quality of
10-8-6-4-2
Bicep curls with ascending weight dumbbells

Start with 10 bicep curls at whatever weight dumbbells you want.
Once you finish the 10 alternating ( 5 per arm ), put those db’s away and grab the
next # up for 8 alternating. Continue until you’ve done the set of 2 with
the heaviest weight.

Example:
10 @ 20# db’s
8 @ 25# db’s
6 @ 30# db’s
4 @ 35# db’s
2 @ 40# db’s

That would be 1 round. Rest and then repeat for a total of 3 – 5 rounds
for quality

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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