Thursday 210715

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Beer Garden Denver | RiNo Beer Garden

There are still a few more days of our Bring a Friend Week.  If you have someone that would like to come workout with us, have them create an account in MBO and sign up for the classes they’d like to attend.  The turnout has been great so far, so thank you for spreading the word and bringing your friends in.

Saturday we are having our first social event in quite some time.  We will get together at RiNo Beer Garden at 4:00 pm Saturday.  Everyone is invited so feel free to bring your friends along.  They have a great patio, pictured above, so hopefully the weather is good and we can enjoy some food and drinks outside.

WOD-

Partner WOD

For time:

1,000 Meter row
50 Double Unders
40 KB Deadlift 53#(35#) x 2
30 Handstand Push-ups
20 Calorie row
10 100 meter sprints (alternating relay)

*Except the sprints, each partner will complete the reps of each movement working one at a time.  Each partner will finish the reps before moving on to the next movement.  Example, 3,2,1, go, Partner 1 rows 1000 meters, then partner 2 rows 1000 meters.  Partner 1 then does 50 double unders and then partner 2 does 50 double unders.  For the 100 meter sprints, Partner 1 will complete 5 and then Partner 2 finishes the remaining 5.

SPRINT-

As many rounds as possible in 20:00 of
Run 400 meters
20 Goblet squats with a kettlebell
10 Burpees over the kettlebell

 

━ 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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