WOD-
“Nate”
As many rounds as possible in
20:00 of:
2 Ring Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings 70#(53#)
SPRINT-
Complete the following for time:
Row 100(80) calories
20 Medball cleans
Row 75(60) calories
30 Medball cleans
Row 50(40) calories
40 Medball cleans
WOD-
Every minute on the
minute for 10:00:
1 Squat Snatch
Then…
Every minute on the
minute for 15:00:
1 Squat Clean and Jerk
SPRINT-
5 Rounds for time of:
Run 400 meters
10 Pull ups
5 Wall walks
WOD-
Tabata stations x 4:
8 rounds, 20s on, 10s off:
1) Ski Erg
2) Burpees
3) Echo Bike
4) DB Snatch 50#(35#)
SPRINT-
As many rounds as possible in 10:00 of
10 Wall balls
10 Box jumps
Rest 3:00 then,
As many rounds as possible in 7:00 of
10 Hang dumbbell clean to overhead
10 Push ups
WOD-
As many rounds as possible
in 12:00 of:
12 Power Cleans 95#(65#)
12 Box Jump Overs
12(10) Cal Row
SPRINT-
3 Rounds for time of:
10 Kettlebell swings
30 Double unders
10 Burpee toes to bar
Bike or row 30(20) calories
WOD-
5 Rounds for time:
10 Toes-2-Bar
10 Burpees
50 Double Unders
WOD-
20:00 Min Row for max calories
then….
10:00 to hit a heavy squat snatch
SPRINT-
In teams of 2, complete the following for time
100 Calories on the ski erg
100 Box jumps
100 Pull ups
100 Calories on the bike
*1 person works at a time
WOD-
For Time:
100 Wall Balls
75 Burpees
50 Box Jumps 24″(20″)
25 Ring Muscle Ups
SPRINT-
For time:
Row 1500(1200) meters
15 Single arm thrusters right
15 Single arm thruster left
Row 1000(800) meters
30 Burpees over the rower
Row 500(400) meters
15 Single arm thrusters right
15 Single arm thruster left
WOD-
HEAVY DAY
20 Minutes to set a 1 rep max:
Jerk (Split or push, shooters choice)
SPRINT-
Complete the following for time
10-20-30-20-10
Alternating hang dumbbell power snatch
Push ups
The seminar that we had planned for this coming weekend has been delayed until 2021 so we will have normal classes on Saturday and Sunday. MBO has been updated to reflect the normal schedule.
New Product in Retail Room
We have a new line of protein bars called Barbell Bars in the retail room. There are a few different flavors and they are $3 each or 5 for $13. You can purchase these through the Square System.
Theragun by Therabody discount for Verve members
We have worked out an affiliate agreement with Therabody that gives you a discount on Theraguns. If you have been interested in a percussion gun for recovery, be sure and check out the different line of tools that Therabody offers.
You can find a flier on the front cubbies and inside the retail room. Scan the QR code for a discount. For more information on Theragun’s click HERE.
WOD-
4 Rounds of:
Max set kipping pull-ups
500m Row
*Score = total time and total
pull-ups
SPRINT-
As many rounds as possible in 18:00 of
10 Dumbbell hang squat cleans
Run 200 meters
10 Toes to bar
WOD-
“Elizabeth”
21-15-9
Squat Cleans 135#(95#)
Ring Dips
SPRINT-
5 Rounds of:
With a 2:30 clock
15 Medball cleans
30 Double unders
10 Box jumps
*With the remaining time, as many ring rows as possible
Rest 1:30
