Tuesday 190521

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WOD-

3 Rounds for time:
800 Meter run
15 Right side DB snatch, 50#(35#)
15 Left side DB snatch, 50#(35#)
5 Bar muscle-ups

Post to BTWB

SPRINT-

4 rounds
3:00 on / 1:00 off
1 Rope Climb
3 Wall Walks
5 Box Jump Overs

WEIGHTLIFTING-

3 sets of
2 Power Snatch + 1 Snatch
Add # each set, then:

3 sets of
1 Power snatch + 1 Snatch
Add # each set

3 sets of
2 Power cleans + 2 Push Jerks then:

2 sets of
2 Power cleans + 1 Push Jerk then:

2 sets of
1 Power clean + 1 Push Jerk

5 sets of:
2 Pause back squats (:05 pause in bottom) +
1 back squat
Build to a heavy

3 sets:

  • DB Z Press x 10 (shoulder press sitting on floor with legs out straight)
  • DB Hammer Curls x 10
  • Push ups on rings x 10
  • Ring Rows x 10

3 sets:

  • Russian Twists x 30
  • KB Side Bends x 20 each side
  • Flutter Kicks x 50

 

Mick

━ Past WODs

Wednesday 240320

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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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