WOD-
As many rounds as possible in 20:00 of
5 Front squats 95#(65#)
10 Front rack lunges 95#(65#)
15 Box jumps 24″(20″)
Row, Bike, or Ski 20(17) calories
SPRINT-
18 Minute AMRAP:
25 MedBall Cleans
20 Walking Lunges Holding MedBall
15 MedBall AbMat Sit Ups
400m Run
WOD-
For time:
Run 800 Meters
21 Pull ups
21 Cleans 95#(65#)
Run 600 Meters
15 Chest to bar pull ups
15 Cleans 135#(95#)
Run 400 Meters
9 Bar muscle ups
9 Cleans 185#(125#)
SPRINT-
Every 2 Minutes for 5 Rounds
15 (12) Calorie Bike
10 DB Deadlifts
Rest 5 Minutes, Then
Every 2 Minutes for 5 Rounds
15 (12) Calorie Bike
10 DB Hang Power Cleans
Rest 5 Minutes, Then
Every 2 Minutes for 5 Rounds
15 (12) Calorie Bike
10 DB Push Press
REMINDER THAT WE HAVE A SHORT SCHEDULE TODAY. SPRINT MEMBERS ARE WELCOME TO COME TO ANY CLASS.
HAPPY 4TH OF JULY!
WOD-
For time:
7 Rounds of
4 Wall walks
20 Wallballs (Pick your own#)
22 Calories on the rower
WOD-
As many rounds and reps s possible in 20 min of:
1 Rope climb
10 Box jump overs 24″(20″)
250m Row
WOD-
In teams of 2 with a 20 minute clock perform as many reps as possible of the following:
Partner 1 Rows 3 Calories and performs 1 power clean 135#(95#)
Partner 2 Rows 3 Calories and performs 1 power clean 135#(95#)
Round 2 =
Partner 1 rows 6 calories and 2 power cleans
Partner 2 rows 6 calories and 2 power cleans
Round 3 =
Partner 1 rows 9 calories and 3 power cleans
Partner 2 rows 9 calories and 3 power cleans
Round 4 =
Partner 1 rows 12 calories and 4 power cleans
Partner 2 rows 12 calories and 4 power cleans
Continue adding 3 calories and 1 power clean each round
*One person works while the other rests
*Must reset the rower each time a new partner gets on
SPRINT-
With A Partner, For Time:
1,000m Ski
Then, 15 Rounds Of:
10 Alternating DB Snatch
5 Sandbag Ground to Over Shoulder
Then, 50 Bike Calories
WOD-
In 15:00 build to a 1 front squat
Rest 4:00, then
In 15:00 build to a 1 back squat
SPRINT-
18 Minute AMRAP:
100m Run
20 Box Jump Overs
15 Bike Calories
20 WallBalls
WOD-
IWT Workout
3 Rounds of:
With a 2:00 clock
10 Deadlifts 135#(95#)
With the remaining time;
Row as many calories as possible
Rest 2:00 minutes between rounds
After round 3, rest a total of 5:00 then,
3 Rounds of:
With a 2:00 clock
8 Shoulder to overhead 95#(65#)
With the remaining time;
As many bar facing burpees as possible
Rest 2:00 between rounds
After round 3 rest a total of 5:00 then,
Max effort set of strict pull ups
Scores = total calories, total burpees, total pull ups
SPRINT-
5 Rounds Of:
15 Ski Calories
15 Push Ups
Rest 3 Minutes, Then:
12-9-6
Seated DB Strict Press
Ski Calories
WOD-
As many rounds as possible in 22:00 of
Run 400 meters
20 Eye level kettlebell swings 53#(35#)
15 Goblet lunges 53#(35#)
10 Burpees
SPRINT-
20 Minute AMRAP:
50 Reverse Lunges
25 AbMat Sit Ups
5 Rope Climbs
WOD-
In 15:00 build to a 1 rep power clean
Rest 4:00, then
In 15:00 build to a 1 rep power snatch
SPRINT-
6 Rounds For Time:
12 Bike Calories
60ft Sled Push
18 KB Swings
60ft Sled Push
Schedule Update: Next Monday is July 4th. We will have an abridged schedule. MBO has been updated to reflect our 4th of July Holiday hours.
WOD-
For Time:
50(40) Calories on the rower
40 Box jump overs 24″(20″)
30 Wallballs 20#(14#)
20 Toes to bar
10 Ring muscle ups
20 Toes to bar
30 Wallballs 20#(14#)
40 Box jump overs 24″(20″)
50(40) Calories on the rower
SPRINT-
For time:
1,000m Row
50 Double Unders
30 DB Thrusters
30 Burpees Over DB
30 DB Thrusters
50 Double Unders
1,000m Row
