WOD-
“Jerry”
Run 1 mile
Row 2,000 meters
Run 1 mile
Post times BTWB
SPRINT-
In teams of 2
Ascending ladder for 30 min
3-6-9-12-15.. +3 every round
Cal Row
KBS
Wallball
*each partner complete full round before switching – each partner does each rep scheme
WOD-
Take 15 minutes to work to a heavy back squat
Then, on a 3 minute clock x 3 rounds:
200m Run
10 Box jumps, 12″
In remaining time, as many back squat as possible at 65% of today’s heaviest
Rest 3 minutes
Post loads and reps to comments and BTWB
WOD-
For time:
500m Row
35 Toes to bar
75′ Handstand walk
350m Row
25 Toes to bar
50′ Handstand walk
200m Row
15 Toes to bar
25′ Handstand walk
Post to BTWB
SPRINT-
With a partner
25m Amrap
400m Slamball Run together
8 Rope Climbs
30 Synchronized Slamball Squats
WOD-
As many rounds and reps as possible in 5 minutes:
5 Burpees over the bar
4 Hang power clean, 115#(75#)
3 Thrusters, 115#(75#)
Rest 3 minutes
As many rounds and reps as possible in 7 minutes:
5 Burpees over the bar
5 Clusters, 125#(85#)
Post to BTWB
SPRINT-
For time
400m Farmers Carry (50/35)
8 Wall Walks
100′ DB/KB front rack lunges (50/35)
200m Farmers Carry
6 wall walks
75′ DB’KB front rack lunges
100m Farmers Carry
4 wall Walks
50′ Front Rack lunges
WOD-
Sumo deadlift
2-2-2-2-2-2-2
Then, 3 rounds for quality:
50′ KB overhead walk
50′ KB front rack walking lunge
10 Double KB swing
Post loads to BTWB
SPRINT-
On a 20 minute clock:
5 Rounds
10 Toes to bar
5 Handstand push-ups
In remaining time, as many rounds and reps as possible of:
500m Row
50 Double unders
We know you guys like participating in local competitions. . . well you cannot get more local than an in-house competition.
That’s right folks, Verve will be hosting an in-house partner competition on Saturday August 24th. The partnerships can be guy/ guy, guy/ girl, girl/ girl. There will not be different divisions, there will only be 3 podium spots. The workouts have already been written and we promise ANYONE and EVERYONE can do them.
The cost will be approx $20 per person, with all the money going strictly to prizes for the top 3 teams. There will be 3 workouts and a floater. One of the workouts has two scoring opportunities, making for 5 possible scores throughout the comp. And I’ll just tell you now. . . the floater will involve Spike Ball. 😉 Seriously.
We will update you with a sign up and the workouts will be posted the week before. Plus afterwards, later in the evening, we will have a post comp party at a local bar to celebrate. If you are unable to attend the comp, you are absolutely welcome to join us later for drinks.
We will need volunteers to help us judge the workouts, so also stay tuned for a volunteer sign up.
Mark your calendars, find your partners, and start learning the ins and outs of Spike Ball, cause it’s gonna be a fun day.
WOD-
As many rounds and reps as possible in 24 minutes of:
400 Meter run
150′ Sandbag carry
20(15) Calories on assault bike
15 DB box steps up, 40#(25#) to 20
Post to BTWB
SPRINT-
Teams of 3
Every 6 minutes
Complete 400m Run (together)
*w/ remaining time:
Rd 1 – Amrap 50′ Prowler Push
Rd 2 – Amrap Burpee Box Jumps
Rd 3 – Amrap DB Hang Power Cleans (50/35)
Rd 4 – Amrap Push Ups
WOD-
For time:
10 L pull-ups
10 Shoulder press, 115#(75#)
15 Strict pull-ups
20 Push press, 115#(75#)
20 Chest to bar pull-ups
30 Push jerk, 115#(75#)
25 Kipping pull-ups
Post to BTWB
SPRINT-
For time
50-40-30-20-10
Wallballs
10-20-30-40-50
Cal on Rower
Straight into
50 Pull ups (C2B)
WOD-
Take 15 minutes to work to a heavy squat snatch
Then, every :90 x 10 rounds:
20 Double unders
1 Squat snatch @ 70-75% of today’s heaviest
Post loads to BTWB
SPRINT-
12 Rounds w/ a partner:
15(12) Calories on assault bike
50′ Sandball Carry
100′ Farmers Carry
WOD-
3 Rounds, each for time:
25 Handstand push-ups
25 Burpees
50′ Handstand walk
Rest 3 minutes
Post times to BTWB
WOD-
Take 20 minutes to work up to 3RM front squat
Then, 3 rounds for quality:
10 Front rack reverse lunge @ 50% of today’s heaviest
:30 Handstand hold
Post to BTWB
SPRINT
3 rounds
Every 10 minutes
2 minutes Row for Cal
2 minutes Box Jump Overs
2 minutes Assault Bike for Cal
Run 400m
